Cumin-Crusted Sea Bass

From EatingWell: January/February 1999

Watching your calories is easy with this elegant, easy seafood dinner. Make it a meal: Serve with mashed potatoes and sautéed spinach.

4 servings

Active Time: 20 minutes

Total Time: 20 minutes

Nutrition Profile

View Our Nutrition Guidelines »

Ingredients

1 tablespoon cumin seeds
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground pepper
1 pound sea bass fillets, skinned and cut into 4 pieces
1 1/2 teaspoons extra-virgin olive oil
1 1/2 tablespoons chopped fresh parsley
Lemon or lime wedges

Preparation

Preheat oven to 375°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

Per serving: 138 calories; 4 g fat ( 1 g sat , 2 g mono ); 49 mg cholesterol; 1 g carbohydrates; 0 g added sugars; 22 g protein; 0 g fiber; 224 mg sodium; 336 mg potassium.

Nutrition Bonus: Selenium (62% daily value).

Exchanges: 3 lean meat

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