Healthy Recipe:

Recipe: White sea bass with dill relish

  • Low sodium = no more than 140 mg of sodium per serving
  • Low fat = no more than 3 g of fat per serving
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Dietitian's tip: Besides being low in fat and calories, sea bass is also a very good source of protein, vitamin B-6, selenium and phosphorus.

By Mayo Clinic staff
Serves 4

Ingredients

    • 1 1/2 tablespoons chopped white onion
    • 1 teaspoon pickled baby capers, drained
    • 1 1/2 teaspoons chopped fresh dill
    • 1 teaspoon Dijon mustard
    • 1 teaspoon lemon juice
    • 4 white sea bass fillets, each 4 ounces
    • 1 lemon, cut in quarters

Directions

Preheat the oven to 375 F.

In a small bowl, add the onion, capers, dill, mustard and lemon juice. Stir to mix well.

Place each fillet on a square of aluminum foil. Squeeze 1 lemon wedge over each fillet and spread 1/4 of the dill relish over each piece. Wrap the aluminum foil around the fish and bake until the fish is opaque throughout when tested with a tip of a knife, 10 to 12 minutes. Serve immediately.

Nutritional analysis per serving

Serving size: 1 fillet
Calories119 Sodium129 mg
Total fat2 g Total carbohydrate3 g
Saturated fat< 0.5 g Dietary fiber1 g
Monounsaturated fat< 0.5 g Protein21 g
Cholesterol46 mg   
Mayo Clinic Healthy Weight Pyramid Servings Diabetes Meal Plan Exchanges Dash Eating Plan Servings

 

NU00580 Nov. 1, 2011

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