Watching your calories is easy with this elegant, easy seafood dinner. Make it a meal: Serve with mashed potatoes and sautéed spinach. Source: EatingWell Magazine, January/February 1999

EatingWell Test Kitchen


Ingredient Checklist


Instructions Checklist
  • Preheat oven to 375 degrees F.

  • Toast cumin seeds in a dry skillet over medium heat, stirring, until fragrant, 2 to 4 minutes. Transfer to a bowl to cool.

  • Grind cumin seeds, salt and pepper with a spice grinder or mortar and pestle into a fine powder. Rub spice mixture on both sides of bass.

  • Heat oil in a large ovenproof skillet over medium-high heat. Add bass and cook until browned, 2 to 3 minutes per side.

  • Transfer skillet to oven and bake until fish is opaque in the center, 3 to 7 minutes. Sprinkle with parsley and serve immediately, with lemon or lime wedges.

Nutrition Facts

137 calories; 4.5 g total fat; 0.9 g saturated fat; 49 mg cholesterol; 224 mg sodium. 338 mg potassium; 0.8 g carbohydrates; 0.2 g fiber; 22.3 g protein; 258 IU vitamin a iu; 1 mg vitamin c; 6 mcg folate; 28 mg calcium; 1 mg iron; 56 mg magnesium;