Baked Sea Bass With Lemon Caper Dressing

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baked sea bass with lemon and caper dressing

This baked sea bass with lemon caper dressing recipe has a delicious dressing and is not only great for a weekday meal, but is good enough to entertain yourself on the weekend too.

Fish is the perfect way to break up the week when you want to add a healthy change to your weekly meal plan. You can't go wrong choosing sea bass as your source of protein for dinner. It's a high source of protein with 20 grams of protein in a 3-ounce serving and low in calories with just 105 calories in a 3-ounce serving.

Although sea bass is low in fat, it is an excellent source of two omega-3 fatty acids: eicosatetraenoic acid (EPA) and docosahexaenoic acid (DHA). These fatty acids help reduce the risk of cardiovascular disease by lowering blood pressure and lowering cholesterol levels. This white fish is also a great source of vitamin B-6, which contains nearly 20 percent of your daily value.

This meal uses only 2 servings of protein and 1 serving of fat. We recommend serving the fish recipe with 120 g potatoes and seasonal vegetables.

ingredients

  • 4 x 140 g sea bass fillets
  • Olive oil for brushing
  • For the caper dressing
  • 3 tbsp extra virgin olive oil
  • Grated zest of 1 lemon plus 2 tablespoons of juice
  • 2 tbsp small capers
  • 2 teaspoons of gluten-free Dijon mustard
  • 2 tbsp chopped parsley plus a few extra leaves (optional)

Directions

  1. To prepare the dressing, mix the oil with lemon zest and juice, capers, mustard, a little spice and 1 tablespoon of water. Don't add the parsley yet (unless you serve it right away) as the acid in the lemon will fade color if left together for too long.
  2. Heat the oven to 220C / 200C fan / gas 7.
  3. Line a baking sheet with parchment paper and place the fish skin up on it.
  4. Brush the skin with oil and sprinkle with a little flake salt.
  5. Bake for 7 minutes, or until the meat flakes off if tested with a knife.
  6. Place the fish on warm serving plates, pour over the dressing and sprinkle with additional parsley leaves if you like.

Click here to download a copy of the Baked Sea Bass with Lemon Caper Dressing Recipe.

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