Whole30 Filet de Bar with Lemon Herb Sauce
Elevate your seafood dinner with the Whole30 Filet de Bar with Lemon Herb Sauce, a simple yet elegant dish brimming with fresh flavors. Tender sea bass fillets are pan-seared to perfection, creating a crisp, golden skin that pairs beautifully with a vibrant sauce infused with zesty lemon, robust garlic, and aromatic fresh herbs like parsley and dill. A hint of capers and red pepper flakes adds a delightful tang and gentle heat, making this recipe an irresistible blend of Mediterranean-inspired flavors. Ready in just 30 minutes, this Whole30-compliant dish is ideal for health-conscious eaters seeking delicious, wholesome meals. Serve it hot for an unforgettable seafood experience that's quick, nutritious, and restaurant-worthy.
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Recipe Information
Ingredients
- 4 pieces sea bass fillets
- 3 tablespoons extra virgin olive oil
- 2 whole lemon
- 2 tablespoons fresh parsley
- 1 tablespoon fresh dill
- 2 cloves garlic
- 1 teaspoon sea salt
- 1 teaspoon black pepper
- 0.5 teaspoons red pepper flakes
- 1 tablespoon capers
Instructions
1. Pat the sea bass fillets dry with paper towels to ensure a crisp skin when cooking.
2. Season both sides of the fillets with sea salt and black pepper.
3. Heat 2 tablespoons of olive oil in a large skillet over medium-high heat.
4. Once the oil is hot, place the fillets, skin-side down, in the skillet and cook for about 4-5 minutes or until the skin is crispy and golden brown.
5. Carefully flip the fillets and cook for an additional 2-3 minutes, or until the fish is opaque and flakes easily with a fork.
6. While the fish is cooking, zest and juice both lemons, keeping the zest and juice separate.
7. Finely chop the parsley and dill, and mince the garlic cloves.
8. In a small saucepan, heat the remaining 1 tablespoon of olive oil over medium heat.
9. Add the minced garlic to the saucepan and sauté for about 1 minute until fragrant.
10. Stir in the lemon zest, lemon juice, parsley, dill, red pepper flakes, and capers. Allow the sauce to simmer for 2-3 minutes to blend the flavors.
11. Once the fish is cooked, remove from the skillet and transfer to serving plates.
12. Spoon the lemon herb sauce over each fillet, and garnish with additional fresh herbs if desired.
13. Serve immediately and enjoy your Whole30-friendly meal.
Nutrition Facts
Calories |
234 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.5 g | 16% | |
| Saturated Fat | 2.0 g | 10% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 50 mg | 17% | |
| Sodium | 603 mg | 26% | |
| Total Carbohydrate | 6.9 g | 3% | |
| Dietary Fiber | 2.1 g | 8% | |
| Total Sugars | 1.6 g | ||
| Protein | 24.4 g | 49% | |
| Vitamin D | 10.0 mcg | 50% | |
| Calcium | 37 mg | 3% | |
| Iron | 1.4 mg | 8% | |
| Potassium | 463 mg | 10% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
