High Protein Filet de Bar with Lemon Herb Sauce
Elevate your weeknight dinner with this High Protein Filet de Bar with Lemon Herb Sauce, a delightful and nutritious take on sea bass. Featuring tender, flaky sea bass fillets pan-seared to golden perfection, this recipe is complemented by an exquisite lemon herb sauce made from a harmonious blend of fresh garlic, zesty lemon, fragrant parsley, dill, and briny capers. A touch of white wine and melted butter adds depth and richness, creating a restaurant-quality dish in under 35 minutes. Perfect for seafood lovers and those seeking a high-protein meal, this elegant yet simple recipe pairs wonderfully with roasted vegetables or a crisp side salad. Impress your guests or treat yourself to this Mediterranean-inspired delight!
Try SnapCalorie's FREE AI assisted nutrition tracking free in the App store or on Android.
Scan with your phone to download!
Ingredients
- 4 fillets Filet de Bar (Sea Bass)
- 3 tablespoons Olive Oil
- 1 teaspoon Salt
- 0.5 teaspoon Black Pepper
- 2 cloves Garlic Cloves
- 2 Lemon
- 2 tablespoons Fresh Parsley
- 1 tablespoon Fresh Dill
- 1 tablespoon Capers
- 0.25 cup White Wine
- 2 tablespoons Unsalted Butter
Directions
Step 1
Begin by patting the sea bass fillets dry with paper towels and season them with salt and black pepper on both sides.
Step 2
In a large non-stick skillet, heat 2 tablespoons of olive oil over medium-high heat until shimmering.
Step 3
Place the fillets in the skillet, skin side down, and cook for 4-5 minutes per side or until the fish is golden brown and cooked through. Remove the fillets from the skillet and keep them warm.
Step 4
Reduce the heat to medium. In the same skillet, add 1 tablespoon of olive oil and minced garlic cloves. Sauté until fragrant, about 1 minute.
Step 5
Zest one lemon and juice both lemons, adding zest and juice to the skillet, along with white wine. Stir in the capers and let the sauce simmer for 3-4 minutes, reducing slightly.
Step 6
Turn off the heat and add the unsalted butter, swirling the pan to melt and integrate it into the sauce.
Step 7
Chop the fresh parsley and dill finely, then sprinkle them into the sauce, stirring to combine.
Step 8
Place the cooked sea bass fillets back into the skillet briefly to coat with sauce.
Step 9
Serve each filet drizzled with additional lemon herb sauce and garnish with a slice of lemon and extra herbs if desired.
Nutrition Facts
| Serving size | (676.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1178.9 |
| Total Fat 76.9g | 0% |
| Saturated Fat 23.0g | 0% |
| Polyunsaturated Fat 4.1g | |
| Cholesterol 254mg | 0% |
| Sodium 2851.1mg | 0% |
| Total Carbohydrate 16.1g | 0% |
| Dietary Fiber 4.3g | 0% |
| Total Sugars 3.6g | |
| Protein 96.5g | 0% |
| Vitamin D 1600IU | 0% |
| Calcium 113.5mg | 0% |
| Iron 4.2mg | 0% |
| Potassium 1846.7mg | 0% |
Source of Calories