PLC Recipe: Sea Bass with Avocado Sauce

Add flavor to a mild fish like sea bass with this quick protein-rich recipe.  The avocado complements the other flavorful ingredients in this recipe and it also supplies healthy monounsaturated fat to help your body absorb nutrients and keep inflammation controlled.

1 small avocado, chopped

¼ cup skim milk

1 Tbsp. lime juice

1 clove garlic, minced

1 dash hot sauce

2 Tbsp. lemon juice

1 Tbsp. light soy sauce

1 tsp. lemon rind, grated

1 tsp. Dijon mustard

16 oz. sea bass fillets

1/3 cup bread crumbs

Canola oil based cooking spray

  1. Combine the 1st 5 ingredients in a blender; cover & process until smooth. Set mixture aside
  2. Combine lemon juice and the next 3 ingredients in a shallow dish
  3. Dip sea bass fillets in lemon mixture and then dredge in bread crumbs
  4. Place on a baking sheet coated with cooking spray
  5. Bake at 450 for 7 minutes.  Turn fillets over and bake an additional 7 minutes or until fish flakes easily with a fork
  6. Transfer fillets to a serving dish and top with avocado sauce

Nutritional Information per serving (serves 4):

Calories 240, Total Fat 10 g (2 g saturated fat), Cholesterol 45 g, Carbohydrate 14 g, Protein 24g, Sodium 440 mg, Fiber 4 g