Seafood is high in protein. Seafood is also a low inflammatory food, plus is high in Omega 3 fatty acids. Comments and recipe courtesy of Chef Amber Caudle
I love eating seafood at least twice a week. Seafood is high in protein, a low inflammatory food, helps maintain a healthy weight, and is high in omega 3 fatty acids. The following is a quick, simple, and delicious recipe loaded with healthy fats, protein, and omega 3s. The salsa verde is the perfect complement to this roasted fish, plus it’s also great as a dip or on avocado toast. Use it to dress up any simple meat, fish or veggie dish. Be sure to use a great quality extra virgin olive oil for the salsa verde. The extra virgin olive oil adds many other health benefits such as increased heart health, strong anti-inflammatory properties, plus it’s also loaded with antioxidants. If wild snapper is easily available, you could also use it in this recipe if you prefer it to sea bass. Ask your fishmonger to scale and gut your fish so you can have beautiful, clean, skin-on pieces.
Sea Bass with Salsa Verda
4 6-ounce sea bass filets, skin on
2 tablespoons avocado oil
a pinch of salt and pepper
1 cup parsley, chopped (save a few parsley leaves for garnish)
½ cup extra virgin olive oil
¼ cup capers, chopped
1 tablespoon red wine vinegar
1 ½ teaspoons lemon juice
1 ½ teaspoons grated garlic
1 ½ teaspoons fresh oregano leaves
1 teaspoon lemon zest
1 teaspoon fresh thyme leaves
½ teaspoon crushed red pepper flakes
Extra olive oil, parsley leaves for finishing
You might also want to check out this Grilled Swordfish with Mango & Lime
Preheat the oven to 425 degrees and let the fish sit out for 30 minutes so it can reach room temperature. Lightly salt and pepper both sides of each filet.
Mix all the ingredients for the salsa verde together in a small mixing bowl and set aside.
Put a cast iron (or oven-safe) pan over high heat. Once the pan is hot, add the avocado oil. Place the fish in the pan, skin side down, and let it sear for two minutes. Flip each piece to sear for two more minutes on the other side. Carefully remove the pan from the heat and put it in the oven for five minutes, letting the skin brown.
Remove the pan from the oven and drizzle some extra virgin olive oil and a big spoonful of salsa verde. Garnish each plate with some big fresh parsley leaves.
Serve with your favorite veggies and you have a complete nutritious and delicious meal.
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Chef Amber Caudle is an entrepreneur, spiritually-led chef, author and owner of two restaurants known as The Source Café in Hermosa and Manhattan Beach, California. She believes that food nourishes us from the inside out, and combines her drive to use food to heal the mind and body with her classical culinary training. She spent time at a detoxifying spiritual retreat center where she went through her own spiritual awakening. For more info about Chef Amber and her new book check out her web site