HANDS-ON: 20 MIN. // TOTAL: 20 MIN. // SERVES 4
Sustainable and a “best choice” on the FDA and EPA’s fish guidelines, black sea bass is a mild, tender fish with a buttery flavor. Other good choices to substitute are cod, sablefish, and barramundi. Use additional orange or grapefruit sections if strawberries aren’t in season.
21/2 tablespoons olive oil
3/4 teaspoon kosher salt
3/4 teaspoon black pepper
4 (6-ounce) skinless sea bass fillets
1 small navel orange
3 tablespoons chopped fresh cilantro
1 tablespoon fresh lime juice
1 teaspoon minced garlic
1 cup strawberries, hulled and coarsely chopped
1/4 cup thinly vertically sliced red onion
1 Preheat the broiler to high with the oven rack 6 to 8 inches from the heat source.
2 Combine 1/2 tablespoon of the oil and 1/2 teaspoon of the salt and 1/2 teaspoon of pepper in a small bowl. Place the fish on a baking sheet; rub with the oil mixture. Broil the fish until it is beginning to brown and flakes easily with a fork, 10 to 12 minutes. Keep warm.
3 While the fish cooks, peel the orange. Cut the fruit into segments, and coarsely chop. Whisk together the cilantro, lime juice, garlic, the remaining 2 tablespoons oil, and the remaining 1/4 teaspoon salt and 1/4 teaspoon pepper in a medium bowl; stir in the strawberries, orange segments, and onion. Spoon the salsa over the fish.
(SERVING SIZE: 1 FILLET AND 2 TABLESPOONS SALSA): CALORIES 276; FAT 12G (SAT 2G, UNSAT 9G); PROTEIN 34G; CARB 7G; FIBER 2G; SUGARS 4G (ADDED SUGARS 0G); SODIUM 483MG; CALC 4% DV; POTASSIUM 12% DV
strawberries
Strawberries are loaded with anthocyanins and antioxidants called ellagitannins, both powerful compounds that sweep up harmful free radicals and suppress pro-inflammatory proteins in the body. In fact, research suggests that regularly eating strawberries, as well as most other berries, reduces an individual’s risk of heart disease, Alzheimer’s, cancer, type 2 diabetes, and other diseases related to chronic inflammation.