Dietitian’s tip:
Serve these broiled sea bass fillets over a bed of sauteed spinach. Spinach adds nutrients such as vitamin A, folate, riboflavin, calcium and iron to your meal. If you prefer, you can use red snapper, halibut or cod instead of the sea bass.
Number of servings
Serves 2
- Diabetes meal plan
- DASH diet
- Heart-healthy
- Weight management
- Low-fat
- Kidney diet
- Gluten-free
Ingredients
- 2 white sea bass fillets, each 4 ounces
- 1 tablespoon lemon juice
- 1 teaspoon garlic, minced
- 1/4 teaspoon salt-free herb seasoning blend
- Ground black pepper, to taste
Directions
Preheat the broiler or grill.
Position the rack 4 inches from the heat source. Lightly spray a baking pan with cooking spray. Place the fillets in the pan.
Sprinkle the lemon juice, garlic, herbed seasoning and pepper over the fillets. Broil or grill until the fish isn’t transparent throughout, called opaque, when tested with the tip of a knife, about 8 to 10 minutes.
Serve right away.
Nutritional analysis per serving
Serving size: 1 fillet
- Calories 116
- Total fat 2.5 g
- Saturated fat 0.5 g
- Trans fat 0 g
- Monounsaturated fat 0.5 g
- Cholesterol 46 mg
- Sodium 78 mg
- Total carbohydrate 2 g
- Dietary fiber 1 g
- Added sugars 0 g
- Protein 21 g
- Total sugars trace
- Potassium 318 mg
- Polyunsaturated fat 1 g
- Calcium 23 mg
- Magnesium 49 mg
- Vitamin D 256 IU
- Iron 6 mg
