Heart-Healthy Filet de Bar with Lemon Herb Sauce
Elevate your weeknight dinners with this Heart-Healthy Filet de Bar with Lemon Herb Sauce, a recipe that combines simplicity, bold flavors, and nutritional goodness. Perfectly seared sea bass fillets are coated in a bright and zesty sauce made with freshly squeezed lemon juice, garlic, and a medley of herbs like parsley, dill, and chives, delivering a burst of freshness in every bite. With just 15 minutes of prep and cook time each, this dish is both quick to make and packed with heart-friendly benefits, courtesy of wholesome ingredients like olive oil and lean protein. Serve it alongside steamed vegetables or fluffy quinoa for a well-rounded, elegant meal that’s as good for your heart as it is for your taste buds.
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Ingredients
- 4 pieces sea bass fillets
- 3 tablespoons olive oil
- 3 tablespoons lemon juice
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon fresh dill, chopped
- 1 tablespoon fresh chives, chopped
- 2 cloves garlic, minced
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 teaspoon lemon zest
Directions
Step 1
Start by preparing the lemon herb sauce. In a small mixing bowl, combine the lemon juice, chopped parsley, dill, chives, minced garlic, salt, pepper, and lemon zest. Mix well and set aside to allow the flavors to meld together.
Step 2
Pat the sea bass fillets dry with paper towels. Season both sides with a pinch of salt and pepper.
Step 3
In a large non-stick skillet, heat 2 tablespoons of olive oil over medium-high heat.
Step 4
Once the oil is hot, carefully place the sea bass fillets in the pan, skin-side down if applicable. Cook for about 4-5 minutes or until the skin is crispy and golden brown.
Step 5
Flip the fillets and reduce the heat to medium. Continue cooking for another 3-4 minutes or until the fish is cooked through and flakes easily with a fork.
Step 6
Remove the fillets from the skillet and place them on a serving platter.
Step 7
Drizzle the remaining tablespoon of olive oil into the skillet and pour in the prepared lemon herb sauce. Cook for about 30 seconds to warm the sauce through, stirring constantly to prevent the garlic from burning.
Step 8
Spoon the warm lemon herb sauce over the sea bass fillets.
Step 9
Serve immediately with your choice of a healthy side such as steamed vegetables or quinoa.
Nutrition Facts
| Serving size | (510.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 900.4 |
| Total Fat 60.2g | 0% |
| Saturated Fat 11.0g | 0% |
| Polyunsaturated Fat 4.0g | |
| Cholesterol 192mg | 0% |
| Sodium 1460.3mg | 0% |
| Total Carbohydrate 6.8g | 0% |
| Dietary Fiber 1.1g | 0% |
| Total Sugars 1.4g | |
| Protein 81.5g | 0% |
| Vitamin D 1280IU | 0% |
| Calcium 85.5mg | 0% |
| Iron 3.3mg | 0% |
| Potassium 1697.0mg | 0% |
Source of Calories