Broiled Mediterranean Sea Bass with Sun Dried Tomato Coulis
Discover a diabetes-friendly delight with our Mediterranean Sea Bass with Sun Dried Tomato Coulis, featuring lean protein and heart-healthy fats from olive oil and pine nuts. This tasty dish is low in carbs and sugar, making it a perfect choice for maintaining balanced blood sugar levels while indulging in rich, Mediterranean flavours.
Servings: 6
Calories: 256kcal
Ingredients
- 2 lb tilapia or red snapper
Marinade
- 2 tbsp olive oil
- 1 clove garlic minced
- 4 sun-dried tomato from the jar, chopped very finely
- 3-4 tbsp fennel finely diced
- 2 tsp lemon zest
- 1½ tbsp parsley finely chopped
- 1½ tbsp basil finely chopped
- 1½ tbsp balsamic vinegar
- 1 tsp honey
- ½ tsp salt
Sun Dried Tomato Coulis
- 1 tomato peeled, seeded and chopped finely
- 1 clove garlic minced
- 1 tsp basil finely chopped
- 1 tbsp parsley finely chopped
- 6 sun dried tomato from the jar, sliced thinly
- 2 tsp balsamic vinegar
- 1 tbsp olive oil
- 1 tsp honey
- 1/2 lemon juiced
- 2 tbsp pine nuts
- 1/8 tsp pepper
Instructions
- Mix all the marinade ingredients together in a medium size bowl.2 tbsp olive oil, 1 clove garlic, 4 sun-dried tomato, 3-4 tbsp fennel, 2 tsp lemon zest, 1½ tbsp parsley, 1½ tbsp basil, 1½ tbsp balsamic vinegar, 1 tsp honey, ½ tsp salt
- In a small pot, mix together all the coulis ingredients and heat until hot but not boiling. Set aside.1 tomato, 1 clove garlic, 1 tsp basil, 1 tbsp parsley, 6 sun dried tomato, 2 tsp balsamic vinegar, 1 tbsp olive oil, 1 tsp honey, 1/2 lemon, 2 tbsp pine nuts, 1/8 tsp pepper
- Remove the fish fillets from the fridge one hour before cooking. Place the fish in a large glass dish in a single layer, pour the marinade evenly over the fish, then flip the fish over so that the flesh is “sitting” on the marinade.2 lb tilapia
- Fifteen minutes before cooking, line a baking sheet with foil and place in the oven on the top rack. Turn the oven on broil.
- Warm up the coulis.
- When ready to cook the fish, remove the hot baking sheet from the oven, spray with non stick spray and lay the fish, skin side down on the hot sheet. Gather the remaining marinade ingredients and evenly distribute them on top of the fillets. Broil the fish for 5 mins. Remove from the oven, place on a platter and spoon the warm coulis over the center of each fish fillets.
Cooking Tips
- Fish Selection: Any firm white fish like tilapia or red snapper can be used as substitutes depending on availability and preference.
- Coulis Consistency: For a smoother coulis, blend the ingredients after heating. This can make the sauce silkier and more appealing in texture.
- Marinating Time: To enhance the flavours, consider extending the marination time, allowing the fish to marinate for a couple of hours in the refrigerator.
- Broiling Tips: Ensure the oven is fully preheated to broil and the baking sheet is hot before adding the fish to avoid sticking and to get a nicely crisped skin.
Nutrition
Nutrition Facts
Broiled Mediterranean Sea Bass with Sun Dried Tomato Coulis
Amount per Serving
Calories
256
% Daily Value*
Fat
12
g
18
%
Saturated Fat
2
g
13
%
Cholesterol
75.6
mg
25
%
Sodium
282.8
mg
12
%
Potassium
657
mg
19
%
Carbohydrates
6.5
g
2
%
Fiber
1
g
4
%
Sugar
4.6
g
5
%
Protein
31.6
g
63
%
Vitamin C
6.6
mg
8
%
Vitamin D
4.7
µg
31
%
Calcium
31.5
mg
3
%
Iron
1.6
mg
9
%
Magnesium
59.8
mg
15
%
Zinc
0.8
mg
5
%
* Percent Daily Values are based on a 2000 calorie diet.