Pan-roasted Sea Bass with Citrus-Heirloom Tomato Vinaigrette

Gluten Free
Dairy Free
Low Fod Map
Health score
33%
Pan-roasted Sea Bass with Citrus-Heirloom Tomato Vinaigrette
45 min.
4
252kcal

Suggestions


Indulge in a culinary delight with our Pan-roasted Sea Bass with Citrus-Heirloom Tomato Vinaigrette, a dish that promises to awaken your taste buds while keeping your health in check. Perfectly gluten-free and dairy-free, this low FODMAP recipe is an ideal choice for a nutritious lunch or a refined dinner, making it suitable for any occasion. With each serving containing just 252 calories, you can savor the rich flavors without any guilt.

The star of the dish, the sea bass, is seared to perfection, ensuring a crispy skin that gives way to tender, flaky meat underneath. Paired with a vibrant vinaigrette made from sun-kissed heirloom tomatoes and zesty citrus notes, every bite bursts with freshness and culinary innovation. Add in a hint of fresh thyme and a sprinkle of parsley, and you create a harmony of flavors that is both sophisticated and comforting.

This recipe is as simple as it is elegant. In just 45 minutes, you can create a stunning meal that not only looks impressive on your plate but also delights the palate. Whether you're hosting friends or enjoying a quiet evening at home, this Pan-roasted Sea Bass is sure to become a favorite in your repertoire. Treat yourself and your loved ones to a meal that celebrates the best of seasonal ingredients and health-conscious cooking!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • servings pepper black freshly ground
  • teaspoon thyme sprigs fresh chopped
  • cup heirloom tomatoes seeded chopped
  • tablespoon juice of lemon fresh
  • 1.5 tablespoons lemon zest grated
  • 0.5 cup olive oil extra virgin extra-virgin
  • teaspoon olive oil 
  • tablespoon parsley fresh italian chopped
  • 0.3 cup red wine vinegar 
  • servings salt 
  • 24 ounce sea bass fillets with skin
  • 0.5 teaspoon sea salt 
  • 1.5 tablespoons sugar 

Equipment

  • frying pan
  • sauce pan
  • oven
  • spatula

Directions

  1. Combine tomatoes, sugar, and vinegar in a saucepan over medium heat; cook 3 minutes or until sugar dissolves. Stir in parsley and next 6 ingredients. Set aside.
  2. Score fish skin diagonally two or three times (to prevent curling), and sprinkle with salt and pepper. Sear fillets, skin-side down, in 1 teaspoon oil in a cast iron skillet over medium-high heat about 2 minutes. Press fillets flat with a metal spatula to prevent curling.
  3. Transfer skillet to oven, and bake at 450 for 5 minutes or until fish flakes with a fork.
  4. Serve fillets skin-side up. Spoon sauce over fillets.

Nutrition Facts

Calories252kcal
Protein50.08%
Fat38.61%
Carbs11.31%

Properties

Glycemic Index
62.27
Glycemic Load
3.58
Inflammation Score
-8
Nutrition Score
18.639130509418%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.31mg
Apigenin
2.19mg
Luteolin
0.27mg
Kaempferol
0.05mg
Myricetin
0.2mg
Quercetin
0.23mg

Nutrients percent of daily need

Calories:251.75kcal
12.59%
Fat:10.49g
16.14%
Saturated Fat:1.77g
11.03%
Carbohydrates:6.92g
2.31%
Net Carbohydrates:6.06g
2.2%
Sugar:5.67g
6.3%
Cholesterol:136.08mg
45.36%
Sodium:605.9mg
26.34%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.62g
61.24%
Vitamin B12:6.5µg
108.3%
Selenium:62.15µg
88.78%
Phosphorus:348.96mg
34.9%
Vitamin B6:0.55mg
27.45%
Vitamin K:23.56µg
22.44%
Vitamin B3:3.83mg
19.15%
Magnesium:74.99mg
18.75%
Potassium:548.85mg
15.68%
Vitamin C:11.66mg
14.14%
Vitamin B5:1.33mg
13.3%
Vitamin B1:0.19mg
12.5%
Vitamin A:573.96IU
11.48%
Iron:1.83mg
10.17%
Vitamin E:1.14mg
7.63%
Folate:23.72µg
5.93%
Manganese:0.12mg
5.78%
Zinc:0.78mg
5.2%
Copper:0.09mg
4.34%
Vitamin B2:0.07mg
3.83%
Calcium:38.19mg
3.82%
Fiber:0.86g
3.43%
Source:My Recipes