Broiling fish fillets in the oven not only cuts back on saturated fats (from frying) but is also a very light and delicious way to enjoy a fish entree. I chose sea bass because the supermarket happened to be selling it wild and fresh that day. You can try other fish fillets such as tilapia, sable fish (black cod) or halibut. Chilean Sea bass is white, flaky, firm and has a delicately sweet flavor. It blends incredibly well with the lemon and rosemary essence...
Serves 2
Ingredients:
2 Sea Bass fillets
1 large lemon, juice of
1 sprig of fresh rosemary leaves
2 tbsp extra virgin olive oil
Salt
Freshly Ground pepper
Method:
Preheat oven to Broil and place rack one level above center. In a glass oven-proof baking dish season sea bass fillets with salt and pepper. Rub with oil. Coat evenly with lemon juice and rosemary leaves.
Place baking dish in oven. Broil one side for about 3-5 min or until fish turns into a more solid white. Then turn fillets over and cook for about 10 min or until internal T reaches 130 deg (use a thermometer). Remove from oven and serve with a side of wild rice or sauteed green beans.
Nutrition Facts: Sea bass contains heart-healthy properties through its convenient source of essential fatty acids. In fact, it offers 1g of omega-3 fatty acids per serving. Its mercury levels are somewhat high compared to other fish so i would have it occasionally.
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