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Recipe: Broiled white sea bass

Dietitian's tip: Serve these broiled sea bass fillets over a bed of sauteed spinach, which adds vitamin A, folate, riboflavin, calcium and iron to your meal. If you prefer, you can substitute red snapper, halibut or cod for the sea bass.

Low sodium = no more than 140 mg of sodium per serving  Low fat = no more than 3 g of fat per serving 
SERVES 2

Ingredients

2 white sea bass fillets, each 4 ounces
1 tablespoon lemon juice
1 teaspoon garlic, minced
1/4 teaspoon salt-free herbed seasoning blend
Ground black pepper, to taste


Directions

Preheat the broiler (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 (grill) until the fish is opaque throughout when tested with a tip of a knife, about 8 to 10 minutes. Serve immediately.

Nutritional Analysis

(per serving)
Serving size: 1 fillet
Calories114 Cholesterol46 mg
Protein21 g Sodium78 mg
Carbohydrate2 g Fiber1 g
Total fat2 g Potassium316 mg
Saturated fat1 g Calcium22 mg
Monounsaturated fat< 1 g   
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
DIABETES MEAL PLAN EXCHANGES
Meat and meat substitutes3
DASH EATING PLAN SERVINGS

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HEALTHY RECIPES


Oct 15, 2008