High-Protein Mediterranean Grilled Sea Bass with Fennel for Longevity (36g Protein)
This Mediterranean-style grilled sea bass delivers 36g of complete protein with over 2,200mg of omega-3s, paired with caramelized fennel and cherry tomatoes. Perfect for muscle health, brain wellness, and cardiovascular longevity with coastal flavors ready in 25 minutes.
- Prep Time: 10 min
- Cook Time: 15 min
- Total Time: 25 min
- Yield: 2 servings
- Category: Dinner, Main Course, Seafood
- Method: Grilling, Sautéing
- Cuisine: Coastal, Greek, Mediterranean
- Diet: Dairy-Free, Gluten-Free, High-Protein, Keto-Friendly, Paleo
Ingredients
- 2 whole sea bass fillets (about 12 oz total, skin-on)
- 1 large fennel bulb, thinly sliced
- 1 cup cherry tomatoes, halved
- 4 garlic cloves, sliced
- Juice and zest of 1 lemon
- ¼ cup extra virgin olive oil
- 2 tbsp capers
- ¼ cup fresh dill, chopped
- ¼ cup fresh parsley, chopped
- 2 tbsp white wine (optional)
- Salt and black pepper to taste
- Red pepper flakes (pinch)
Instructions
- Pat sea bass fillets dry with paper towels and score skin with 3 diagonal cuts. Season both sides with salt, pepper, and red pepper flakes. Let sit at room temperature 10 minutes.
- Slice fennel thinly, reserving fronds for garnish. Heat 2 tbsp olive oil in large skillet over medium heat. Add fennel and cook 8 to 10 minutes until softened and golden. Add garlic and cook 1 minute more.
- Heat grill or grill pan to medium-high. Brush sea bass skin with olive oil. Place skin-side down on grill. Don’t move. Cook 5 to 6 minutes until skin is crispy. Flip and cook 3 to 4 minutes more.
- While fish finishes, add cherry tomatoes and capers to skillet with fennel. Cook 3 to 4 minutes until tomatoes burst. Add lemon juice, zest, remaining oil, and optional wine. Simmer 2 minutes.
- Check fish doneness with fork in thickest part. Should flake easily and be opaque but moist. Internal temperature 145°F.
- Place fennel mixture on plates. Top with grilled sea bass skin-side up. Spoon pan sauce over fish and vegetables. Garnish with dill, parsley, and fennel fronds. Serve with lemon wedges.
Notes
- Storage: Cooked fish keeps 2 days refrigerated. Fennel mixture keeps 4 days. Best eaten fresh.
- Meal Prep: Flake leftover fish into eggs for Mediterranean breakfast scramble (45g+ protein).
- Substitutions: Use branzino, snapper, grouper, or halibut. Salmon for higher omega-3s (40g protein).
- Protein Boost: Serve with white beans or chickpeas for extra plant protein and fiber.