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


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

138 calories; protein 22.3g; carbohydrates 0.8g; dietary fiber 0.2g; fat 4.5g; saturated fat 0.9g; cholesterol 49.3mg; vitamin a iu 258.3IU; vitamin c 0.7mg; folate 6.5mcg; calcium 28mg; iron 1.4mg; magnesium 55.5mg; potassium 337.7mg; sodium 223.8mg; thiamin 0.1mg.

3 lean meat