Mediterranean Diet Filet de Bar with Lemon Herb Sauce

Elevate your dinner table with this Mediterranean Diet Filet de Bar with Lemon Herb Sauce, a light and flavorful dish that's as healthy as it is delicious. Perfectly seared and oven-roasted sea bass fillets are topped with a vibrant sauce made from fresh parsley, dill, thyme, and zesty lemon, with capers and white wine adding a briny, sophisticated touch. The crisp, golden skin of the fish complements the silky, herbaceous sauce, while optional sides like baby spinach and cherry tomatoes create a stunning Mediterranean-inspired presentation. Ready in just 30 minutes, this recipe is a perfect balance of simplicity and elegance, making it ideal for both weeknight meals and special occasions. Packed with fresh ingredients and heart-healthy olive oil, this seafood masterpiece is sure to impress while staying true to your Mediterranean diet goals.

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 4 pieces Filet de Bar (sea bass fillets)
• 4 tablespoons Extra virgin olive oil
• 2 cloves Garlic cloves, minced
• 1 large Lemon, juiced and zested
• 2 tablespoons Fresh parsley, chopped
• 1 tablespoon Fresh dill, chopped
• 1 tablespoon Fresh thyme, chopped
• 1 teaspoon Sea salt
• 0.5 teaspoon Freshly ground black pepper
• 2 tablespoons Capers, drained
• 0.25 cup White wine
• 2 cups Baby spinach (optional, for serving)
• 1 cup Cherry tomatoes, halved (optional, for serving)

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

Pat the sea bass fillets dry with paper towels and season them with sea salt and freshly ground black pepper.

Step 3

In a large oven-proof skillet, heat 2 tablespoons of extra virgin olive oil over medium-high heat.

Step 4

Once the oil is hot, place the fillets skin-side down in the skillet. Sear for about 2-3 minutes or until the skin is crispy.

Step 5

Transfer the skillet to the preheated oven, and bake for about 7-10 minutes or until the fish is cooked through and flakes easily with a fork.

Step 6

While the fish is baking, prepare the lemon herb sauce. In a small saucepan, heat the remaining 2 tablespoons of olive oil over medium heat.

Step 7

Add the minced garlic and sauté for about 1 minute until fragrant, being careful not to burn it.

Step 8

Stir in the lemon juice, lemon zest, chopped parsley, dill, thyme, capers, and white wine. Simmer for 3-4 minutes to combine the flavors and reduce slightly.

Step 9

Remove the sauce from the heat and adjust the seasoning with additional salt and pepper to taste, if needed.

Step 10

Once the fish is done, remove it from the oven and spoon the warm lemon herb sauce over the fillets.

Step 11

For serving, you may choose to arrange the sea bass over a bed of baby spinach and cherry tomatoes for a complete Mediterranean-inspired meal.

Step 12

Serve immediately while the sea bass is hot, and enjoy your Mediterranean Diet Filet de Bar with Lemon Herb Sauce.

Nutrition Facts

Serving size	(888.3g)

Amount per serving	% Daily Value*
Calories	1119.4

Total Fat 67.6g	0%
Saturated Fat 10.5g	0%
Polyunsaturated Fat g
Cholesterol 192mg	0%
Sodium 3133.5mg	0%
Total Carbohydrate 21.7g	0%
Dietary Fiber 7.8g	0%
Total Sugars 6.5g
Protein 100.9g	0%

Vitamin D 1600IU	0%
Calcium 241.1mg	0%
Iron 7.6mg	0%
Potassium 2798.8mg	0%

*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.

Source of Calories

Fat: 55.4%

Protein: 36.7%

Carbs: 7.9%