Dietitian’s tip: Serve these broiled sea bass fillets over a bed of sauteed spinach, which adds vitamin A, folate, riboflavin, calcium and iron to your meal. If you prefer, you can substitute red snapper, halibut or cod for the sea bass.

Low sodium = no more than 140 mg of sodium per serving Low fat = no more than 3 g of fat per serving


SERVES 2

Ingredients

2 white sea bass fillets, each 4 ounces

1 tablespoon lemon juice

1 teaspoon garlic, minced

1/4 teaspoon salt-free herbed seasoning blend

Ground black pepper, to taste

Directions

Preheat the broiler (grill). Position the rack 4 inches from the heat source.

Lightly spray a baking pan with cooking spray. Place the fillets in the pan. Sprinkle the lemon juice, garlic, herbed seasoning and pepper over the fillets.

Broil (grill) until the fish is opaque throughout when tested with a tip of a knife, about 8 to 10 minutes. Serve immediately.


Nutritional Analysis

(per serving)

Serving size: 1 fillet
Calories 114 Cholesterol 46 mg
Protein 21 g Sodium 78 mg
Carbohydrate 2 g Fiber 1 g
Total fat 2 g Potassium 316 mg
Saturated fat 1 g Calcium 22 mg
Monounsaturated fat < 1 g