Dilly White Sea Bass

YIELD: Serves 4: (each serving 1 /2/3 cups)

Per portion:

GI: 0
GL: 0

Calories: 119; Carbohydrate: 4g; Protein: 22g; Fat: 2g; Saturated Fats: 1g; Sodium: 151mg.

INGREDIENTS:

  • 1 pound (16 ounces) White Sea bass (or 4 fillets)
  • 2 T. chopped white onion
  • 2 t. capers
  • 1 t. Dijon mustard
  • 1 lemon, cut into 4 pieces
  • 2 t. lemon juice
  • 2 T. fresh dill, chopped

PREPARATION:

  1. Preheat oven to 375 degrees.
  2. Mix onion, capers, dill, mustard and lemon juice in a small bowl.
  3. Arrange White Sea bass in glass baking dish.
  4. Squeeze a lemon slice over each segment of fish.
  5. Spread the onion mixture evenly over the White sea bass.
  6. Bake in oven until opaque throughout, (testing with a knife) after about 12 minutes.
  7. Serve immediately.

Side Dish: Sleek Steamed Summer Squash in Vinaigrette

YIELD: Serves 6

Per portion:

GI: 0
GL: 0

Calories: 65; Carbohydrates: 5g; Protein: 1g; Fat: 3g; Saturated Fat: 0g; Sodium: 15mg

INGREDIENTS

  • 2 yellow summer squash, about ½ lb.
  • 2 zucchini squash, about ½ lb.
  • 1 leek
  • 2 T. apple cider vinegar
  • 2 T. fresh lemon juice
  • ¼ t. freshly ground black pepper
  • 2 T. extra virgin olive oil
  • 1 sprig of fresh parsley

PREPARATION

  1. Rinse squash gently. Remove stems and slice in half, lengthwise. Slice each segment in half again, lengthwise, ending with quarters approximately ½ inch thick.
  2. Place squash in a steamer basket, and position into a steamer pot with about an inch of boiling water. Place cover on pot, and steam for about 8 minutes until squash is tender.
  3. Slice leek diagonally, creating ½ inch circles.
  4. Place extra virgin olive oil, leek, apple cider vinegar, lemon juice and pepper in a small saucepan. Heat over medium heat until leek is soft, about 8 minutes. Cover and keep warm.
  5. Arrange squash on a warm serving platter. Pour vinaigrette dressing over top.
  6. Garnish with a sprig of fresh parsley.

 Bon appetit!