Cumin-Crusted Chilean Sea Bass

Randy Mayor; Lydia DeGaris-Pursell

Make your weeknight meal something special with this delicious and healthy cumin-crusted Chilean sea bass recipe.

NOTE: Toasting and grinding cumin seeds is a bit more time-consuming than opening a jar, but it makes a big difference in the flavor. Grouper will also work well in this recipe.

Yield: 4 servings (serving size: 1 fillet)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 172
  • Calories from fat: 22%
  • Fat: 4.2g
  • Saturated fat: 0.9g
  • Monounsaturated fat: 1.3g
  • Polyunsaturated fat: 1.3g
  • Protein: 30.6g
  • Carbohydrate: 1.5g
  • Fiber: 0.5g
  • Cholesterol: 68mg
  • Iron: 1.7mg
  • Sodium: 408mg
  • Calcium: 36mg

Ingredients

  • 1 tablespoon cumin seeds
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 4 (6-ounce) Chilean sea bass fillets (about 1 inch thick)
  • 1/2 teaspoon olive oil
  • 2 tablespoons chopped fresh parsley
  • 4 lemon wedges

Preparation

  1. Preheat oven to 375°.
  2. Cook cumin seeds in a large skillet over medium heat 2 minutes or until toasted. Place cumin, salt, and pepper in a spice or coffee grinder; process until finely ground. Rub cumin mixture over top and bottom sides of fillets.
  3. Heat oil in pan over medium-high heat. Add fillets; cook for 2 minutes on each side or until browned. Wrap handle of pan with foil. Bake at 375° for 4 minutes or until fish flakes easily when tested with a fork. Sprinkle with parsley; serve with lemon wedges.
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Cumin-Crusted Chilean Sea Bass Recipe at a Glance
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