Instead of the usual breaded and fried fish, this fish is grilled, Mediterranean style. You may substitute swordfish, halibut, sea bass or any other whitefish, and the calorie values are similar.
- 4 tablespoons chopped fresh basil
- 1 tablespoon chopped fresh parsley
- 1 tablespoon minced garlic
- 2 pcs seabass, each 10 ounces
- Cracked black pepper, to taste
- 4 green olives, chopped
- 4 thin slices lemon
- Total Fat 1.1 g: 1%
- Saturated Fat 1.5 g: 3%
- Cholesterol 7 mg: 5%
- Sodium 105 mg :2%
- Total Carbohydrate 2.0 g: 3%
- Dietary Fiber in traces: 4%
- Sugars 0.5 g: 5%
- Protein 28 g: 6%
- Step 1 :Prepare a hot fire in a charcoal grill or heat a gas grill or broiler.
- Step 2 :Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.
- Step 3 :In a small bowl, combine the basil, parsley, minced garlic and lemon juice.
- Step 4 :Place the fish herb-side down on the grill. Grill over high heat. When the edges turn white, after about 3 to 4 minutes, turn the fish over.
- Step 5 :Move the fish to a cooler part of the grill or reduce the heat.
- Step 6 :Grill until the fish is opaque throughout when tested with the tip of a knife and an instant-read thermometer inserted into the thickest part of the fish reads 145 F (about 4 minutes longer). Remove the seabass and place on warmed plates. Garnish with green olives and lemon slices.