Oven-Roasted Sea Bass with Couscous and Warm Tomato Vinaigrette

Dairy Free
Health score
52%
Oven-Roasted Sea Bass with Couscous and Warm Tomato Vinaigrette
45 min.
4
342kcal

Suggestions


If you're looking for a light and flavorful dish that's perfect for lunch or dinner, look no further than this Oven-Roasted Sea Bass with Couscous and Warm Tomato Vinaigrette. This recipe is a delightful combination of tender, flaky sea bass served over a fluffy bed of couscous, complemented by a warm, tangy tomato vinaigrette that brings the whole dish together. With a health score of 52, it’s a heart-healthy, dairy-free option that doesn’t sacrifice taste for nutrition.

In just 45 minutes, you can create a meal that is not only delicious but also nourishing. The sea bass fillets are perfectly baked with fresh lemon slices, enhancing their natural flavor, while the couscous, seasoned with fat-free chicken broth and fresh chives, adds a comforting base. The warm tomato vinaigrette, made with sherry vinegar and lemon juice, offers a burst of brightness and complexity that ties all the elements together. It’s a simple yet elegant dish that will impress your guests and satisfy your cravings for a wholesome, Mediterranean-inspired meal.

This recipe is ideal for those who want to enjoy a well-balanced, low-calorie meal without compromising on flavor. With just 342 calories per serving, it’s a great choice for anyone watching their calorie intake, and it’s versatile enough for any occasion, from casual weeknight dinners to more formal gatherings.

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 0.7 cup couscous uncooked
  • 1.3 cups fat-skimmed beef broth fat-free
  • 0.3 cup chives fresh chopped
  •  garlic clove minced
  •  spring onion 
  • 24 ounce pacific halibut filets thick ()
  • teaspoon kosher salt divided
  • inch optional: lemon halved ( 1 lemon)
  • tablespoons juice of lemon fresh divided
  • tablespoons olive oil 
  • tablespoon sherry vinegar 
  • cup tomatoes chopped

Equipment

  • frying pan
  • sauce pan
  • oven
  • baking pan

Directions

  1. Preheat oven to 35
  2. Cut green onion into 3-inch pieces, and cut pieces into julienne strips.
  3. Heat oil in a large nonstick skillet over medium-high heat.
  4. Add garlic; saut 30 seconds or until garlic begins to brown.
  5. Add the tomato and onions; reduce heat to medium, and cook for 1 minute.
  6. Remove from heat; stir in 2 tablespoons lemon juice, vinegar, and 1/2 teaspoon salt. Keep warm.
  7. Combine 1 tablespoon lemon juice, 1/4 teaspoon salt, and broth in a medium saucepan; bring to a boil. Gradually stir in couscous and chopped chives.
  8. Remove from heat; cover and let stand 5 minutes. Fluff with a fork. Cover and keep warm.
  9. Sprinkle fish with 1/4 teaspoon salt and pepper.
  10. Place fillets in an 11 x 7-inch baking dish coated with cooking spray.
  11. Place 4 halved lemon slices on each fillet.
  12. Bake at 350 for 20 minutes or until fish flakes easily when tested with a fork.
  13. Serve over couscous, and top with vinaigrette.
  14. Garnish with whole chives, if desired.

Nutrition Facts

Calories342kcal
Protein43.32%
Fat26.05%
Carbs30.63%

Properties

Glycemic Index
79.38
Glycemic Load
14.2
Inflammation Score
-6
Nutrition Score
23.429565180903%

Flavonoids

Eriodictyol
0.82mg
Hesperetin
1.98mg
Naringenin
0.42mg
Apigenin
0.01mg
Luteolin
0.04mg
Isorhamnetin
0.17mg
Kaempferol
0.33mg
Myricetin
0.08mg
Quercetin
0.74mg

Nutrients percent of daily need

Calories:342.44kcal
17.12%
Fat:9.71g
14.94%
Saturated Fat:1.52g
9.5%
Carbohydrates:25.68g
8.56%
Net Carbohydrates:23.52g
8.55%
Sugar:1.53g
1.7%
Cholesterol:83.35mg
27.78%
Sodium:993.33mg
43.19%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:36.33g
72.66%
Selenium:79.4µg
113.43%
Vitamin B3:12.75mg
63.76%
Vitamin D:7.99µg
53.3%
Vitamin B6:1.03mg
51.7%
Phosphorus:473.64mg
47.36%
Vitamin B12:2.01µg
33.55%
Potassium:935.7mg
26.73%
Vitamin K:18.92µg
18.02%
Manganese:0.35mg
17.7%
Vitamin C:12.63mg
15.31%
Vitamin E:2.29mg
15.27%
Magnesium:59.8mg
14.95%
Vitamin A:564.77IU
11.3%
Vitamin B5:1.1mg
10.98%
Vitamin B1:0.16mg
10.72%
Folate:39.48µg
9.87%
Fiber:2.16g
8.65%
Copper:0.16mg
8.07%
Zinc:0.98mg
6.55%
Vitamin B2:0.1mg
6.15%
Iron:0.98mg
5.46%
Calcium:34.78mg
3.48%
Source:My Recipes