Pan-Roasted Sea Bass with Citrus and Avocado Oil

Gluten Free
Dairy Free
Very Healthy
Health score
66%
Pan-Roasted Sea Bass with Citrus and Avocado Oil
45 min.
4
485kcal

Suggestions


If you're looking for a dish that is both elegant and bursting with flavor, our Pan-Roasted Sea Bass with Citrus and Avocado Oil is sure to impress. This recipe beautifully combines the rich, buttery texture of sea bass with the bright, refreshing flavors of grapefruit and orange. The citrus not only complements the fish perfectly but also brings a vibrant color to your dinner plate, making it an eye-catching centerpiece for any meal.

What’s even more appealing? This dish is gluten-free, dairy-free, and incredibly healthy, earning a solid health score of 66. Each serving is packed with nutrients and flavor, all while keeping your calorie count to around 485 kcal. Perfect for lunch, dinner, or even a light dinner party, this dish is sure to become a staple in your culinary repertoire.

In just 45 minutes, you can present a delightful meal that showcases your culinary skills without requiring hours in the kitchen. The combination of pan-roasting with a final touch of oven heat ensures the fish remains succulent and flaky, while the bright, zesty citrus mixture adds an irresistible touch to each bite. Finish it off with a drizzle of creamy avocado oil, and you have a dish that is as delicious as it is good for you. Get ready to savor the taste of this delightful seafood creation!

Ingredients

  •  avocado pitted peeled halved cut into wedges
  • tablespoons canola oil 
  •  grapefruit 
  • tablespoon grapeseed oil 
  • servings pepper freshly ground
  •  cranberry-orange relish 
  • 24 ounce sea bass fillets skinless white thick ( 1" )

Equipment

  • bowl
  • frying pan
  • oven
  • spatula

Directions

  1. Preheat oven to 450°F. Using a small sharpknife, cut off all peel and white pithfrom fruit. Working over a medium bowl,cut between membranes to releasesegments into bowl. Squeeze in juicesfrom membranes; discard membranes.
  2. Drain fruit, reserving 1/2 cup juices. Returnsegments and juices to bowl. Season withsalt and pepper.
  3. Pat fish dry. Season with salt and pepper.
  4. Heat a large heavy ovenproof skillet overhigh heat.
  5. Add grapeseed oil.
  6. Add fish; cookwithout moving, occasionally pressing fishgently with a spatula to keep all of surface incontact with pan, until fish is golden brownand releases easily from pan, 4–5 minutes.
  7. Turn fish, transfer to oven, and roast untiljust opaque in the center, 3–5 minutes.
  8. Place fruit and avocado on plates.Top with fillets. Spoon 2 tablespoons citrus juicesover fruit on each plate.
  9. Drizzle 1 tablespoonavocado oil over fish and fruit.
  10. Per serving: 415 calories, 25 g fat, 13 g carbohydrates
  11. Bon Appétit

Nutrition Facts

Calories485kcal
Protein26.42%
Fat52.8%
Carbs20.78%

Properties

Glycemic Index
52.13
Glycemic Load
5.91
Inflammation Score
-9
Nutrition Score
28.541304090749%

Flavonoids

Cyanidin
0.17mg
Epicatechin
0.19mg
Epigallocatechin 3-gallate
0.08mg
Hesperetin
18.3mg
Naringenin
51.81mg
Luteolin
0.89mg
Kaempferol
0.1mg
Myricetin
0.11mg
Quercetin
0.72mg

Nutrients percent of daily need

Calories:484.89kcal
24.24%
Fat:29.11g
44.79%
Saturated Fat:3.93g
24.53%
Carbohydrates:25.78g
8.59%
Net Carbohydrates:18.76g
6.82%
Sugar:15.28g
16.97%
Cholesterol:136.08mg
45.36%
Sodium:120.9mg
5.26%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.77g
65.55%
Vitamin B12:6.5µg
108.3%
Vitamin C:79.81mg
96.74%
Selenium:62.75µg
89.64%
Phosphorus:395.29mg
39.53%
Vitamin B6:0.75mg
37.34%
Vitamin A:1846.37IU
36.93%
Fiber:7.01g
28.05%
Potassium:971.85mg
27.77%
Magnesium:100.85mg
25.21%
Vitamin B5:2.47mg
24.74%
Vitamin B3:4.89mg
24.47%
Folate:92.32µg
23.08%
Vitamin B1:0.32mg
21.06%
Vitamin E:2.33mg
15.56%
Copper:0.22mg
11%
Vitamin B2:0.18mg
10.73%
Iron:1.88mg
10.46%
Vitamin K:10.72µg
10.21%
Calcium:86.35mg
8.63%
Manganese:0.15mg
7.71%
Zinc:1.14mg
7.59%
Source:Epicurious