MEDITERRANEAN GRILLED SEA BASS

MEDITERRANEAN GRILLED SEA BASS

Mediterranean Grilled Sea Bass is a light yet flavourful dish that highlights the delicate texture of fresh fish with simple, wholesome ingredients. A drizzle of olive oil enhances the richness of the sea bass, while fresh lemon juice brightens its natural flavours. Dried thyme adds a subtle earthiness, while the grilled cherry tomatoes provide a sweet and tangy contrast. Salt and pepper enhance the taste. Grilling locks in moisture and gives the fish a slightly smoky char, making it tender and satisfying. This dish is high in protein, healthy fats and essential nutrients, making it an excellent choice for a balanced meal. Quick and easy to prepare, it is perfect for a summer barbecue, an elegant dinner or a light lunch. This dish is served with roasted vegetables, a Greek salad or quinoa for a complete Mediterranean-inspired meal.

RECIPE CATEGORY

Entrée, Lunch, Dinner

SERVING SIZE

1

CUISINE

Mediterranean, Greek, European

PREPARATION/TECHNIQUES

Grill, 5 Ingredients or Less, Quick & Easy, Prepared in Advance

OCCASION/HOLIDAY

Summer, Spring, Picnic, BBQ, Family Gathering, Easter, Thanksgiving, Dinner Party, Wedding

SPECIAL CONSIDERATION/DIETARY CONCERNS

Healthy, High Protein, Low Carb, Low Cholesterol, Low Sodium, Quick & Easy, Kid Friendly, Wheat/Gluten-Free

DISH TYPE

Entrée, Main Course, Seafood

INGREDIENTS

• 100g sea bass fillet

• 1 tsp olive oil

• ½ tsp lemon juice

• ¼ tsp dried thyme

• 2 cherry tomatoes, halved

• Salt and pepper to taste

FULL NUTRITIONAL INFORMATION

• Calories: 170 kcal

• Carbohydrates: 2g

• Protein: 22g

• Fat: 8g

• Fibre: 5g

• Sugar: 1g

• Sodium: 50mg

PREPARATION

• Preheat The Grill: Heat your grill or grill pan over medium-high flame and lightly oil the grates to prevent sticking.

• Prepare The Fish: Pat the sea bass fillet dry with a paper towel to remove excess moisture, ensuring even grilling.

• Season The Fillet: Drizzle olive oil and lemon juice over the sea bass, then sprinkle dried thyme, salt and pepper evenly on both sides.

• Grill The Sea Bass: Place the fillet skin-side down on the hot grill and cook for 3–4 minutes until the skin is crispy. Flip and cook for another 2–3 minutes until the fish flakes easily with a fork.

• Grill The Tomatoes: While the fish is cooking, place the halved cherry tomatoes on the grill, cut side down, for 2–3 minutes until slightly charred and softened.

• Serve And Enjoy: Remove the fish and tomatoes from the grill, plate them together and serve immediately with a side of fresh salad or roasted vegetables.

PREP TIME

5 minutes

COOKING TIME

6–7 minutes

TIPS

• Use Fresh Fish: Fresh sea bass should have firm, shiny skin and a mild oceanic scent.

• Don’t Overcook: Sea bass is best when flaky and tender. Overcooking can make it dry, so monitor it closely.

• Let The Fish Rest: After grilling, let the fish rest for a minute before serving to retain moisture.

• Enhance The Flavour: Add lemon zest before grilling for a stronger citrus aroma.

• Use A Fish Spatula: A thin spatula helps to flip the fillet without breaking it.

• Pairing Suggestions: Serve with grilled asparagus, couscous or a fresh Greek salad for a complete meal.

• Try Foil Wrapping: If using an outdoor grill, wrapping the fish in Foil with herbs and lemon slices helps retain moisture.

VARIATIONS

• Garlic Butter Version: Replace olive oil with garlic-infused butter for a richer taste.

• Spicy Kick: Sprinkle red pepper flakes or paprika for added heat.

• Herb Infusion: Use fresh oregano, rosemary or parsley instead of thyme for a different herbal note.

• Balsamic Glaze: Drizzle balsamic reduction over the grilled fish and tomatoes for a tangy sweetness.

• Lemon-Caper Twist: Top with capers and a little extra lemon juice for a briny, zesty kick.

• Asian-Inspired: Swap thyme for ginger and soy sauce for an umami-rich twist.

• Pesto Coating: Brush the fish with basil pesto before grilling for a herby, flavourful variation.

• Fennel Addition: Grill thin slices of fennel alongside the tomatoes for a more aromatic side.

PREPPING AND STORAGE

• Refrigeration: Store leftover sea bass in an airtight container in the fridge for up to 2 days. Reheat gently in a pan or oven at 160°C (325°F).

• Freezing: Wrap raw or cooked sea bass tightly in plastic wrap and store in the freezer for up to 2 months. Thaw overnight in the fridge before cooking or reheating.

• Make-Ahead: Marinate the sea bass with olive oil, lemon juice and thyme up to 24 hours in advance for a more flavourful result.