Spanish · Dinner
Grilled Sea Bass with Garlic (Low-Chol)
Grilled sea bass fillet with crispy skin, finished with a warm garlic-and-olive-oil emulsion brightened by sherry vinegar and fresh parsley. Served with boiled potatoes and charred lemon, this Spanish-style dish emphasizes lean fish protein while keeping saturated fat and cholesterol low.
$8
10 minsPrep
10 minsCook
20 minsTotal
EasyLevel
Nutrition per serving
471Calories
39.4gProtein
29.6gFat
18.6gCarbs
2.3gSugar
3.3gFiber
676mgSodium
76mgChol
4.8gSat Fat
1280mgPotassium
55mgCalcium
2.4mgIron
2.3mcgVitamin B12
28mgVitamin C
gluten-free
low-cholesterol
protein-rich
low-carb
low-chol
Instructions
1
Prep
Pat the sea bass fillet dry with paper towels, brush both sides with 1 tbsp olive oil, season with salt and black pepper, and slice the potato 1/4-inch thick.
2
Grill
Lay the fillet skin-side down on a preheated grill over medium-high heat and cook 4 minutes until the skin releases cleanly and turns crisp and golden.
3
Grill
Flip the fillet with a thin spatula and cook the flesh side 2 to 3 minutes until it flakes easily and turns opaque; move to a plate.
4
Boil
Place the potato slices in a small pot of boiling water and cook 10 minutes until tender; drain and set aside.
5
Saute
Warm 2 tbsp olive oil in a small skillet over medium-low heat, add the sliced garlic, stir 2 minutes until pale gold.
6
Deglaze
Remove the skillet from heat, pour in the sherry vinegar, and swirl until the sizzling stops.
7
Rest
Let the fish sit 5 minutes so juices settle back into the flesh.
8
Plate
Set the potatoes alongside the fish, spoon the garlic sauce over the top, scatter the chopped parsley, and serve with lemon wedge.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g sea bass fillet, skin on
- 2 tbsp2 tbsp olive oil, for brushing the fish
- 6 cloves6 cloves garlic
- 4 tbsp4 tbsp olive oil, for the garlic sauce
- 2 tbsp2 tbsp sherry vinegar
- 2 tbsp2 tbsp parsley
- 11 lemon, cut into a wedge
- 22 small potato (about 150g)
- 1/2 tsp1/2 tsp salt
- 1/4 tsp1/4 tsp black pepper, cracked
