Broiled Mediterranean Sea Bass with Sun Dried Tomato Coulis

Name: Broiled Mediterranean Sea Bass with Sun Dried Tomato Coulis
Prep time: 20 min
Cook time: 5 min
Total time: 25 min
Ingredients: 2 lb tilapia (or red snapper); 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; 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

5 from 1 vote

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.

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Preparation Level Quick & Easy

Servings 6

Preparation 20

Cook 5

Total 25

Why Diabetes Friendly?

Low in Sugar: The recipe uses only a minimal amount of honey, which can be modified or omitted for those closely monitoring blood sugar levels.
Rich in Healthy Fats: Olive oil and pine nuts provide healthy fats, which are beneficial for heart health and can help regulate blood sugar levels.
High in Protein: Sea bass is an excellent source of lean protein, essential for muscle maintenance and overall health, which is important for diabetes management.

Ingredients

▢ tilapia (or red snapper) 2 lb

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.

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.

FAQ

Can I make the coulis ahead of time?
Yes, the coulis can be made ahead and stored in the refrigerator. Gently reheat before serving to maintain the best flavour and texture.
What are good side dishes to pair with this sea bass?
Light salads, steamed vegetables, or a quinoa salad complement the flavours of the fish and make for a balanced meal.
Is this recipe suitable for those with a nut allergy?
The recipe contains pine nuts, which are seeds but often considered safe for people with nut allergies. However, if you're allergic to pine nuts or prefer to avoid them, you can omit them from the coulis without significantly affecting the overall dish.
How can I modify this recipe to make it completely sugar-free?
Replace the honey in both the marinade and the coulis with a sugar-free sweetener or simply omit it. Adjust the seasoning with more herbs or a splash of lemon to enhance the flavour without adding sugar.

Nutrition

Per serving

Calories: 256kcal

Carbohydrates: 6.5g

Fiber: 1g

Sugar: 4.6g

Fat: 12g

Saturated Fat: 2g

Trans Fat:

Protein: 31.6g

Nutrition Facts

Broiled Mediterranean Sea Bass with Sun Dried Tomato Coulis

Amount per Serving

Calories

256

% Daily Value*

Fat

Saturated Fat

Cholesterol

75.6

Sodium

282.8

Potassium

657

Carbohydrates

6.5

Fiber

Sugar

4.6

Protein

31.6

Vitamin C

6.6

Vitamin D

4.7

µg

Calcium

31.5

Iron

1.6

Magnesium

59.8

Zinc

0.8

* Percent Daily Values are based on a 2000 calorie diet.

Broiled Mediterranean Sea Bass with Sun Dried Tomato Coulis

Why Diabetes Friendly?

Ingredients

Marinade

Sun Dried Tomato Coulis

Cooking Tips

Instructions

FAQ

Nutrition

Per serving

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