Recipe Introduction:
Experience the vibrant flavors of the Mediterranean with our traditional sea bass recipe, crafted specifically for a delightful single-serving portion. This dish features a succulent sea bass fillet, seasoned with aromatic herbs and zesty lemon, perfectly embodying the essence of Mediterranean cuisine. With a touch of olive oil and a bed of fresh vegetables, this meal not only tantalizes your taste buds but also aligns with a healthy lifestyle. Rich in omega-3 fatty acids and packed with essential nutrients, this sea bass recipe supports heart health while being a perfect fit for a balanced diet.
Why You’ll Love This Recipe?
- Bursting with Flavor: The combination of fresh herbs, lemon, and olive oil enhances the natural taste of the sea bass, making each bite a delightful experience.
- Quick and Easy Preparation: Ideal for busy individuals, this recipe requires minimal time and effort, allowing you to enjoy a gourmet meal without the fuss.
- Nutrient-Dense: Loaded with omega-3s, vitamins, and minerals, this dish supports overall wellness while keeping your diet nutritious and balanced.
- Versatile and Adaptable: Perfect for various dietary preferences—whether you’re following a Mediterranean, low-carb, or gluten-free diet.
Recipe Variations:
- Herb-Crusted Delight: Add a crispy herb crust with breadcrumbs and fresh parsley to enhance the texture and introduce a delightful crunch.
- Spicy Mediterranean Kick: Incorporate a pinch of red pepper flakes or a dash of cayenne for those who love a hint of heat.
- Citrus Twist: Swap lemon with orange zest for a sweeter, tangier profile that complements the sea bass beautifully.
- Vegetable Medley: Serve the sea bass on a bed of roasted Mediterranean vegetables like zucchini, bell peppers, and cherry tomatoes for added color and nutrition.
- Garlic Infusion: Add finely chopped garlic to the olive oil for an aromatic infusion that amplifies the Mediterranean essence.
Detailed Recipe & Nutritional Information:
Ingredients:
- 1 sea bass fillet (approximately 150g)
- 1 tablespoon olive oil
- 1 teaspoon lemon juice
- 1/2 teaspoon dried oregano
- Salt and pepper to taste
- 1/4 cup cherry tomatoes, halved
- 1/4 cup sliced zucchini
- 1 tablespoon chopped fresh parsley
Instructions:
- Preheat the oven to 375°F (190°C).
- Place the sea bass fillet on a baking sheet lined with parchment.
- Drizzle the olive oil and lemon juice over the fillet.
- Sprinkle the oregano, salt, and pepper evenly on top.
- Arrange the cherry tomatoes and zucchini around the fish.
- Bake for 15–20 minutes, or until the sea bass is flaky and cooked through.
- Garnish with fresh parsley before serving.
Health Benefits:
- Omega-3 Rich: Supports heart health and reduces inflammation.
- High in Protein: Essential for muscle repair and growth.
- Low in Calories: Aids in weight management.
- Antioxidant-Rich: Tomatoes and zucchini provide valuable antioxidants.
- Heart-Healthy Fats: Olive oil is a good source of monounsaturated fats.
Nutritional Information (per serving):
- Calories: 320
- Carbohydrates: 5g
- Protein: 30g
- Fats: 20g
- Fiber: 2g
