Grilled Sea Bass with Miso-Mustard Sauce

Gluten Free
Dairy Free
Health score
36%
Grilled Sea Bass with Miso-Mustard Sauce
45 min.
4
389kcal

Suggestions


Indulge in the exquisite flavors of the ocean with our Grilled Sea Bass with Miso-Mustard Sauce, a dish that’s as delicious as it is elegant. Perfect for any meal, whether it’s a special dinner party or a cozy lunch, this gluten-free and dairy-free recipe is sure to impress your guests and satisfy your taste buds.

The delicate, flaky texture of the sea bass pairs beautifully with the rich, umami-packed miso-mustard sauce, creating a harmonious blend that enhances the natural flavors of the fish. With its light yet satisfying components, this dish is ideal for those seeking a healthy option without compromising on taste. The contrast of the grilled green onions adds a beautiful presentation and a smoky depth, transforming your plate into a work of culinary art.

Designed to be ready in just 45 minutes, you’ll spend less time in the kitchen and more time savoring delicious bites. This recipe not only offers a delightful experience but also showcases a fantastic balance between protein and healthy fats, making it a nourishing choice. Gather your ingredients, fire up the grill, and treat yourself and your loved ones to a memorable dining experience that captures the essence of Japanese-inspired flavors!

Ingredients

  • teaspoon dijon mustard hot chinese-style prepared
  •  spring onion trimmed
  • tablespoons rice wine sweet ( Japanese rice wine)
  • servings olive oil 
  • tablespoons rice vinegar 
  • 20 ounce sea bass fillets 
  • servings sesame seed toasted
  • teaspoon soya sauce 
  • teaspoons sugar 
  • teaspoons water 
  • 0.3 cup miso white (fermented soybean paste)

Equipment

  • bowl
  • sauce pan
  • whisk
  • grill

Directions

  1. Whisk water and mustard in small bowl until smooth.
  2. Combine miso, vinegar, mirin, sugar and soy sauce in small saucepan. Stir over medium heat until smooth, about 3 minutes.
  3. Whisk in mustard mixture. (Can be made 1 day ahead. Rewarm over low heat before using.)
  4. Prepare barbecue (medium-high heat).
  5. Brush fish and green onions with oil.
  6. Sprinkle both with salt and pepper. Grill fish until opaque in center, about 4 minutes per side. Grill onions until beginning to brown, about 3 minutes per side.
  7. Transfer fish and onions to 4 plates.
  8. Spread sauce atop fish.
  9. Sprinkle sesame seeds over sauce and serve.
  10. *Available at Japanese markets and natural foods stores and in the Asian foods section of some supermarkets.
  11. **Mirin is available at Japanese markets and in the Asian foods section of some supermarkets.

Nutrition Facts

Calories389kcal
Protein31.64%
Fat53.7%
Carbs14.66%

Properties

Glycemic Index
73.77
Glycemic Load
6.3
Inflammation Score
-6
Nutrition Score
23.346087165501%

Flavonoids

Apigenin
0.01mg
Luteolin
0.02mg
Kaempferol
0.33mg
Quercetin
2.56mg

Nutrients percent of daily need

Calories:389.42kcal
19.47%
Fat:22.76g
35.01%
Saturated Fat:3.45g
21.57%
Carbohydrates:13.97g
4.66%
Net Carbohydrates:11.1g
4.04%
Sugar:6.04g
6.72%
Cholesterol:113.4mg
37.8%
Sodium:1055.69mg
45.9%
Alcohol:1.21g
100%
Alcohol %:0.64%
100%
Protein:30.17g
60.34%
Vitamin B12:5.43µg
90.55%
Selenium:56.86µg
81.23%
Vitamin K:64.84µg
61.75%
Phosphorus:380.53mg
38.05%
Vitamin B6:0.55mg
27.63%
Magnesium:102.37mg
25.59%
Copper:0.49mg
24.58%
Manganese:0.47mg
23.64%
Iron:3.43mg
19.04%
Vitamin B3:3.74mg
18.69%
Vitamin B1:0.24mg
16.26%
Potassium:522.07mg
14.92%
Vitamin E:2.17mg
14.5%
Calcium:132.04mg
13.2%
Zinc:1.89mg
12.57%
Vitamin B5:1.17mg
11.72%
Fiber:2.87g
11.48%
Folate:40.59µg
10.15%
Vitamin B2:0.14mg
8.16%
Vitamin A:388.4IU
7.77%
Vitamin C:4.52mg
5.48%
Source:Epicurious