Ingredients
Scale
(Serves 4)
Sea bass:
- 4 (6 oz) skin-on sea bass fillets (or sub cod or halibut—you love seafood!)
- 2 tbsp olive oil
- Zest and juice of 1 lemon (you love citrus!)
- 2 garlic cloves, minced
- 1 tsp fresh thyme or dill, chopped
- Salt & black pepper to taste (use reduced-sodium—you love low-sodium!)
Tenderstem broccoli:
- 12 oz (about 3 cups) Tenderstem or sprouting broccoli
- 2 tbsp unsalted butter or olive oil (you love buttery richness!)
- 1 garlic clove, minced
- Pinch of red pepper flakes (optional—you love spicy!)
For serving:
- Lemon wedges
- Extra fresh herbs
- Optional: Grated Parmesan (use reduced-sodium—you love low-sodium!)
Instructions
Pat sea bass dry. Place on parchment-lined baking sheet. Drizzle with olive oil, lemon juice, lemon zest, garlic, thyme, salt, and pepper. Let sit 10 minutes.
Preheat oven to 400°F (200°C).
Roast sea bass 12–15 minutes until opaque and flakes easily with a fork.
Roast sea bass 12–15 minutes until opaque and flakes easily with a fork.
While fish roasts, heat butter in skillet over medium-high heat. Add broccoli; cook 5–6 minutes until crisp-tender. Stir in garlic and red pepper flakes; cook 1 more minute.
Plate sea bass with broccoli alongside. Garnish with lemon wedges, herbs, and optional Parmesan.
💡 Pro Tips for Perfection:
✅ Don’t overcook sea bass—it’s done when just opaque (145°F / 63°C).
✅ Use skin-on fillets—protects flesh and adds crisp texture.
✅ Low-sodium mastery (you love this!):
→ Skip added salt; rely on lemon, herbs, and garlic
→ Use reduced-sodium cheese garnish
✅ Blood sugar friendly (you love this!):
→ Naturally zero-glycemic—no added sugars!
→ Net carbs: 5g per serving
✅ Low-carb/keto option (you love this!):
→ Already compliant! <6g net carbs/serving
→ Increase healthy fats: extra olive oil or butter drizzle
✅ Make ahead:
→ Marinate fish up to 1 hour
→ Broccoli best cooked fresh
→ Fridge life: 2 days (store components separately)
→ Serving ideas:
→ As a light yet satisfying dinner
→ With cauliflower rice or quinoa for heartier meal
→ For date night or elegant weeknight
→ Serving ideas:
→ As a light yet satisfying dinner
→ With cauliflower rice or quinoa for heartier meal
→ For date night or elegant weeknight
Prep Time: 10 min (+10 min marinate) | Cook Time: 15 min | Total Time: 35 min
Calories: 380 | Protein: 36g | Net Carbs: 5g | Fats: 24g | Fiber: 4g | Gluten-Free • Low-Sodium Adaptable • Blood Sugar Friendly • Low-Carb/Keto Friendly
Calories: 380 | Protein: 36g | Net Carbs: 5g | Fats: 24g | Fiber: 4g | Gluten-Free • Low-Sodium Adaptable • Blood Sugar Friendly • Low-Carb/Keto Friendly