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Recipe: White sea bass with dill relish

Dietitian's tip: One serving of white sea bass has 119 calories, 22 grams of protein and 2 grams of fat. This type of fish is also a very good source of vitamin B-6, selenium and phosphorus.

Low fat = no more than 3 g of fat per serving 
SERVES 4

Ingredients

1 1/2 tablespoons chopped white onion
2 teaspoons pickled baby capers, drained
1 1/2 teaspoons chopped 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 Cholesterol46 mg
Protein22 g Sodium151 mg
Carbohydrate4 g Fiber1 g
Total fat2 g Potassium338 mg
Saturated fat1 g Calcium31 mg
Monounsaturated fat< 0.5 g   
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
DIABETES MEAL PLAN EXCHANGES
Meat and meat substitutes3 1/2
DASH EATING PLAN SERVINGS

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HEALTHY RECIPES


May 17, 2008