Filet de Bar

Filet de Bar is a light and flavorful French dish featuring tender seabass fillets, perfectly seared and complemented by a refreshing lemon-herb sauce. This healthy dinner option is not only delicious but also showcases the elegance of French cuisine.

Ingredients

• Seabass fillets - 2 pieces (about 150g each)
• Olive oil - 2 tablespoons
• Garlic - 2 cloves, minced
• Fresh parsley - 2 tablespoons, chopped
• Fresh dill - 1 tablespoon, chopped
• Lemon juice - 2 tablespoons
• Salt - to taste
• Black pepper - to taste
• Cherry tomatoes - 100g, halved
• Zucchini - 1 medium, sliced
• Asparagus - 100g, trimmed

Steps

1. Preheat the oven to 200°C (400°F).
2. In a small bowl, mix the olive oil, minced garlic, chopped parsley, dill, lemon juice, salt, and pepper to create the marinade.
3. Place the seabass fillets in a shallow dish and pour half of the marinade over them, ensuring they are well coated. Let them marinate for 10 minutes.
4. While the fish is marinating, prepare the vegetables. Toss the cherry tomatoes, zucchini, and asparagus with the remaining marinade in another bowl.
5. Spread the vegetables evenly on a baking sheet and roast in the preheated oven for 15 minutes.
6. After 15 minutes, add the marinated seabass fillets to the baking sheet with the vegetables and return to the oven for an additional 10 minutes, or until the fish is cooked through and flakes easily with a fork.
7. Remove from the oven and serve the seabass fillets with the roasted vegetables, drizzling any remaining juices from the baking sheet on top.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 15 g
• Fiber: 3 g
• Sugar: 4 g
• Sodium: 400 mg
• Cholesterol: 70 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.5 L

Health Benefits

• Rich in omega-3 fatty acids which support heart health.
• High in protein and low in calories, aiding muscle repair and weight management.

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