Striped Bass with Cilantro-Onion Salad

Gluten Free
Health score
52%
Striped Bass with Cilantro-Onion Salad
20 min.
4
383kcal

Suggestions


Get ready to tantalize your taste buds with a delightful dish that perfectly combines the freshness of the ocean with vibrant, zesty flavors! Striped Bass with Cilantro-Onion Salad is not only a healthy choice but also an incredibly quick and easy meal to prepare, making it an ideal option for lunch or dinner.

This gluten-free recipe highlights succulent striped bass fillets, which are renowned for their mild flavor and flaky texture. Cooked to perfection in a hot pan before being finished in the oven, the fish is beautifully complemented by a refreshing cilantro and onion salad that brings a burst of color and brightness to your plate. The addition of creamy avocado and tangy lime juice in the yogurt dressing adds a luscious richness that elevates this dish to new heights.

With a health score of 52 and just 383 calories per serving, this dish allows you to indulge without all the guilt. Whether you’re looking for a satisfying meal after a long day or planning a gathering with friends, this striped bass recipe is sure to impress. Plus, it’s ready in just 20 minutes, proving that delicious, healthy cooking doesn’t have to take hours. So, gather your ingredients and get ready to enjoy a flavorful feast that’s as good for you as it is scrumptious!

Ingredients

  •  avocado pitted peeled
  • 0.5 teaspoon pepper black freshly ground
  • cups cilantro leaves loosely packed ( 1 bunch)
  • tablespoons juice of lime fresh divided
  • tablespoons olive oil extra virgin extra-virgin divided
  • cups onion thinly sliced
  • tablespoons greek yogurt plain 2% reduced-fat
  • 0.8 teaspoon salt divided
  • 24 ounce bass fillets wild
  • servings all the tabasco sauce you handle 
  • tablespoon water 

Equipment

  • bowl
  • frying pan
  • oven
  • whisk

Directions

  1. Preheat oven to 40
  2. Combine 2 tablespoons lime juice, yogurt, 1 tablespoon water, 1/4 teaspoon salt, and avocado in a small bowl; mash with a fork until smooth.
  3. Heat a large ovenproof skillet over high heat.
  4. Add 1 1/2 tablespoons oil to pan; swirl to coat.
  5. Sprinkle the fish evenly with remaining 1/2 teaspoon salt and black pepper.
  6. Add fish to pan, skin side down, and saut for 2 minutes or until lightly browned.
  7. Place pan in oven; cook at 400 for 8 minutes or until desired degree of doneness.
  8. Combine remaining 1 tablespoon lime juice and remaining 1 1/2 tablespoons olive oil in a medium bowl, stirring with a whisk.
  9. Add cilantro and onion; toss gently to coat. Spoon about 3 tablespoons avocado mixture on each of 4 plates. Top each serving with 1 fillet and 1/2 cup salad.
  10. Serve with Tabasco, if desired.

Nutrition Facts

Calories383kcal
Protein34.62%
Fat51.22%
Carbs14.16%

Properties

Glycemic Index
32.75
Glycemic Load
2.08
Inflammation Score
-8
Nutrition Score
26.159130262292%

Flavonoids

Cyanidin
0.17mg
Epicatechin
0.19mg
Epigallocatechin 3-gallate
0.08mg
Eriodictyol
0.25mg
Hesperetin
1.01mg
Naringenin
0.04mg
Apigenin
0.02mg
Luteolin
0.03mg
Isorhamnetin
4.01mg
Kaempferol
0.52mg
Myricetin
0.02mg
Quercetin
22.65mg

Nutrients percent of daily need

Calories:383.29kcal
19.16%
Fat:22.05g
33.92%
Saturated Fat:3.43g
21.46%
Carbohydrates:13.72g
4.57%
Net Carbohydrates:8.55g
3.11%
Sugar:4.39g
4.88%
Cholesterol:136.64mg
45.55%
Sodium:573mg
24.91%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:33.53g
67.06%
Vitamin B12:6.58µg
109.61%
Selenium:63.93µg
91.33%
Vitamin K:54.87µg
52.26%
Phosphorus:409.16mg
40.92%
Vitamin B6:0.77mg
38.28%
Potassium:891.17mg
25.46%
Magnesium:96.35mg
24.09%
Vitamin B3:4.72mg
23.58%
Vitamin B5:2.2mg
21.95%
Vitamin C:17.63mg
21.38%
Vitamin A:1045.42IU
20.91%
Fiber:5.17g
20.69%
Folate:80.61µg
20.15%
Vitamin E:2.9mg
19.31%
Vitamin B1:0.25mg
16.95%
Manganese:0.29mg
14.36%
Iron:2.19mg
12.17%
Vitamin B2:0.19mg
11.25%
Copper:0.22mg
10.78%
Zinc:1.27mg
8.47%
Calcium:73.65mg
7.37%
Source:My Recipes