Grilled Sea Bass with Fresh Fruity Relish

by Joanne on April 1, 2010

When you evaluate foods to eat, categorizing them as “good” or “bad”, do you look at the calories? do you look at the fat?  how about sodium? or the sugar content?   What do you think makes a healthy food?

This month, the Runner’s World calendar has a tip about eating the right fats.  Fat consumption can actually help you lose weight.   Here are the Runner’s World tips 1, 2, 3, and 4, the benefits of unsaturated fats:

1.  Fat keeps you satisfied by working with other nutrients to avoid cravings and overeating.

2.  Fat protects your heart and other organs.  The fat found in vegetable oils reduces “bad” cholesterol which results in a lower risk of heart disease.

3.  Fish fat (also nuts and flax)  or better known as Omega-3, offers anti inflammatory properties which help to relieve aches and pains.

4.  Low fat diets leave you at risk of injury. 

I’m so guilty of a very low fat diet so I supplement with EFA’s.  Essential Fatty Acids. I’m not a dietician or a nutritionist but supplements seem to work for me, keeping me injury free from some tough workouts.  

Speaking of FISH FAT, here is a super recipe using Sea Bass

Just remember:  You need fat in that huge spinach and veggie salad to deliver the nutrients to your body to put to good use.  Don’t Fear Fat!

A dinner for two. Perfect for a busy weeknight.  The meaty quality of sea bass works so well with the flavors of the fruit and vegetable relish.  Wait no longer…here it is.


  • Marinade for the Fish
  • 1 TBS rice vinegar
  • 1 TBS Worcestershire sauce
  • 1 TBS toasted sesame oil
  • 1/4 tsp sea salt and about 10 grinds of the black pepper grinder
  • 1 lb fresh sea bass

Mix all the above together, except the sea bass.  Pour on top of the sea bass and allow to marinate for 2 to 4 hours.

  • Fruity Fresh Relish
  • 1/2 cup diced honeydew melon
  • 1 plum tomato, diced
  • 1/3 of a fresh red bell sweet pepper, chopped fine
  • 2 small green onions, chopped
  • 1 TBS fresh cilantro, chopped
  • 1/2 tsp  ground ginger
  • 1/2 tsp fresh thyme
  • 1/4 tsp sea salt and about 10 grinds of the black pepper grinder (as above)

For the relish, mix all the relish ingredients in a bowl and chill for 2 – 4 hours.

To grill the fish:  Heat the grill on high and place the fish on the preheated grill.  Let cook about 3 minutes per side or until done (grill time depends on the thickness of your fish).  Do not over cook, sea bass if HORRIBLE when over done.


We had our meal with steamed broccoli and cooked, mashed butternut squash.


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  • At 2010.04.02 09:52, kalli@fitandfortysomething said:

    oh my sis would love this recipe-she adores sea bass! i will forward her this page…..
    i am a bit advocate for good fats-love avocado and good oils.
    have a great friday my friend!
    .-= kalli@fitandfortysomething´s last blog ..Famous For a Day and Giveaway Winner =-.

    • At 2010.04.02 17:48, Pam said:

      I love sea bass but no longer eat it as it has been over-fished and the population has declined dramatically. I look forward to the day when I can eat it again and I will use this recipe!

      • At 2010.04.02 21:05, Joanne said:

        Kalli: Thanks.

        Pam: I know – there are so many that are over fished. We try to minimize when we buy such fish, only treating our selves once in a while.

        • At 2010.04.03 23:42, Pam said:

          Do you think stripped bass would work? I don’t know that I have ever tasted it, but it is on the best choices list from seafood watch. Otherwise I may just try the relish on tilapia. It sounds delicious.

          • At 2010.04.04 10:20, Joanne said:

            Pam: I think you could use any fish really. You may have to change the cooking time for the fish since they vary so much in thickness and density. I bet if you did a search on yahoo (or google) for best method to cook striped bass, it would provide great info.

            Thanks for your comment.

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