Bass a la Plancha
Bass a la Plancha is a classic Spanish dish featuring sea bass fillets cooked on a flat metal griddle (plancha) with minimal oil, typically seasoned with garlic, parsley, and a squeeze of lemon. It's a staple in coastal Mediterranean cuisine, celebrated for its simplicity and fresh flavors.
🍽️ Nutrition at a glance
This dish is high in protein and healthy fats, providing omega-3 fatty acids, while being very low in carbohydrates. A typical serving offers around 250-300 calories, making it a light yet satisfying meal.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 35 g |
| Carbs | 1 g |
| Fat | 15 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 450 mg |
| Potassium | 500 mg |
| Phosphorus | 350 mg |
| Vitamin B12 | 4.5 µg |
| Niacin (B3) | 8 mg |
| Selenium | 40 µg |
| Omega-3 (EPA+DHA) | 1.2 g |
| Vitamin D | 5 µg |
| Magnesium | 45 mg |
Per 1 fillet (about 150 g) · estimated, varies by recipe
💡 What's interesting
The 'a la plancha' method is a cornerstone of Spanish cooking, believed to preserve the fish's natural juices and nutrients better than frying. Nutritionally, it's an excellent source of lean protein and heart-healthy fats without the added calories of heavy sauces.
