Grilled bass with sauce vierge

Gluten Free
Health score
13%
Grilled bass with sauce vierge
30 min.
4
466kcal

Suggestions


Indulge in the delicious simplicity of Grilled Bass with Sauce Vierge, a dish that celebrates the harmony of fresh flavors and effortless preparation. This gluten-free masterpiece is perfect for any meal of the day, whether you’re aiming for a sophisticated dinner or a light yet satisfying lunch. With its vibrant presentation and zesty sauce, it's sure to impress not only your taste buds but also your dinner guests.

Ready in just 30 minutes, this recipe harnesses the natural sweetness of sea bass, complemented by a bright sauce made from succulent cherry tomatoes, aromatic shallots, and zesty lemon juice—bringing depth and freshness to every bite. The addition of capers adds a delightful burst of flavor, while a drizzle of high-quality extra-virgin olive oil ties the components together in perfect harmony. Garnished with torn basil and chives, this dish isn't just a feast for the palate; it also offers a beautiful visual appeal that will make your dining experience unforgettable.

With a calorie count of 466 per serving, this dish strikes an ideal balance between indulgence and wellness. It’s the perfect choice for health-conscious food lovers, proving that you can savor an exquisite meal without compromising on nutrition. Fire up the grill and prepare to delight in this exquisite grilled bass creation that brings the essence of the Mediterranean directly to your table!

Ingredients

  • 50 butter melted
  • fillet sea bass 
  • 100 cherry tomatoes finely chopped
  • tsp capers 
  • 0.5  juice of lemon 
  •  shallots finely chopped
  • 100 ml olive oil extra-virgin
  • handful torn basil leaves and chives chopped

Equipment

  • frying pan
  • grill
  • aluminum foil
  • grill pan

Directions

  1. Line a grill pan with foil and brush lightly with butter.
  2. Brush the fish on both sides with butter and season.
  3. Lay on the foil, skin-side up.
  4. Put the tomatoes and shallot in a pan with the capers, lemon juice and oil, and season.
  5. Grill the bass for 5-7 mins under a hot grill until just cooked and the skin is starting to brown. Meanwhile, warm the sauce through for 2 mins, then stir in some of the torn basil leaves. Lift the bass onto warmed plates using a fish slice and spoon the sauce around.
  6. Serve with steamed new potatoes or small baked potatoes, and add the remaining basil and chives.

Nutrition Facts

Calories466kcal
Protein26.4%
Fat71.55%
Carbs2.05%

Properties

Glycemic Index
37.5
Glycemic Load
0.26
Inflammation Score
-6
Nutrition Score
18.731738940529%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Apigenin
0.02mg
Luteolin
0.03mg
Kaempferol
1.32mg
Quercetin
1.91mg

Nutrients percent of daily need

Calories:466.46kcal
23.32%
Fat:36.98g
56.89%
Saturated Fat:10.45g
65.28%
Carbohydrates:2.38g
0.79%
Net Carbohydrates:1.95g
0.71%
Sugar:1.22g
1.36%
Cholesterol:162.88mg
54.29%
Sodium:229.38mg
9.97%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.69g
61.39%
Vitamin B12:6.52µg
108.59%
Selenium:62.39µg
89.13%
Phosphorus:351.03mg
35.1%
Vitamin B6:0.55mg
27.72%
Vitamin E:3.74mg
24.92%
Vitamin B3:3.74mg
18.68%
Magnesium:72.69mg
18.17%
Vitamin K:17.69µg
16.84%
Potassium:519.54mg
14.84%
Vitamin B5:1.35mg
13.45%
Vitamin A:615.85IU
12.32%
Vitamin B1:0.18mg
12.31%
Iron:1.84mg
10.22%
Vitamin C:7.78mg
9.44%
Folate:22.37µg
5.59%
Zinc:0.76mg
5.07%
Copper:0.08mg
4.16%
Manganese:0.08mg
3.85%
Vitamin B2:0.06mg
3.78%
Calcium:35.3mg
3.53%
Fiber:0.43g
1.71%