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.
- 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)
- 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.
- Heat the oven to 220C / 200C fan / gas 7.
- Line a baking sheet with parchment paper and place the fish skin up on it.
- Brush the skin with oil and sprinkle with a little flake salt.
- Bake for 7 minutes, or until the meat flakes off if tested with a knife.
- 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.