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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.
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 | |||
| Calories | 114 | Cholesterol | 46 mg |
| Protein | 21 g | Sodium | 78 mg |
| Carbohydrate | 2 g | Fiber | 1 g |
| Total fat | 2 g | Potassium | 316 mg |
| Saturated fat | 1 g | Calcium | 22 mg |
| Monounsaturated fat | < 1 g | ||
- Mayo Clinic, University of California-Los Angeles, and Dole Food Company, Inc. Encyclopedia of Foods: A guide to healthy nutrition. Academic Press: San Diego. 2002. pg 258.
