Main CourseDinner

Grillade de Loup de Mer

Name: Grillade de Loup de Mer
Prep time: 15 min
Cook time: 15 min
Total time: 45 min
Yield: 2 servings
Cuisine: french
Ingredients: 300 g sea bass fillet skin on, scaled; 2 tbsp olive oil; 0.5 pcs lemon juiced; 1 clove garlic minced; 1 tbsp fresh parsley chopped; 1 tbsp fresh chives chopped; 0.5 pcs lemon juiced; 1 tbsp olive oil; 1 pinch salt; 1 pinch black pepper freshly ground

Savor the delicate flavors of the Mediterranean with this exquisite French-inspired Grilled Sea Bass. Flaky, tender fillets are simply marinated and grilled to perfection, then brightened with a vibrant fresh herb and lemon dressing, creating a light yet elegant main course.

An original recipe by Forkin

Total time: 45 min
Serves: 2
Difficulty: Medium
Per serving: 337 kcal

Gluten-free

Allergen information: may contain fish. Always check ingredient packaging if you have an allergy.

Mise en place

Ingredients

300 gsea bass fillet, skin on, scaled
1 pinchsalt
1 pinchblack pepper, freshly ground

marinade

2 tbspolive oil
0.5 pcslemon, juiced
1 clovegarlic, minced

dressing

1 tbspfresh parsley, chopped
1 tbspfresh chives, chopped
0.5 pcslemon, juiced
1 tbspolive oil

Equipment

Paper towels · Shallow dish · Whisk · Grill or grill pan · Small bowl · Chef's knife · Cutting board · Thin spatula · 2× Serving plates

The method

Step by step

1
Gently pat the sea bass fillets dry on both sides with paper towels to ensure a crispier skin when grilled.
About 1 min
Cook’s note: Removing excess moisture is crucial for achieving a beautiful sear and preventing the fish from sticking to the grill.
2
In a shallow dish large enough to hold the fillets, whisk together 2 tablespoons of olive oil, the juice from half a lemon, and the minced garlic to create the marinade.
About 1 min
Cook’s note: Use a non-reactive dish, such as glass or ceramic, to prevent any metallic taste from transferring to the fish.
3
Place the dried sea bass fillets into the marinade, turning them gently to ensure they are thoroughly coated on all sides.
About 1 min
4
Allow the fillets to marinate at room temperature for 15 minutes, or cover and refrigerate for up to 30 minutes for deeper flavor infusion.
About 15 min
Cook’s note: Marinating at room temperature for a short period helps the fish cook more evenly.
5
Preheat your outdoor grill or indoor grill pan to medium-high heat (approximately 200-230°C / 400-450°F) for at least 10 minutes.
About 10 min
Cook’s note: A properly preheated grill ensures a good sear and prevents the fish from sticking. You should hear a sizzle when the fish touches the grates.
6
While the grill heats, prepare the fresh herb dressing: finely chop the fresh parsley and fresh chives.
About 2 min
Cook’s note: Using fresh herbs is key to the vibrant flavor of this dressing. Avoid dried herbs for this recipe.
7
In a small bowl, combine the chopped parsley, chopped chives, the juice from the remaining half lemon, and 1 tablespoon of olive oil.
About 1 min
8
Season the dressing with a pinch of salt and black pepper, then stir well to combine all ingredients.
About 1 min
Cook’s note: Taste the dressing and adjust the seasoning as needed; it should be bright and zesty.
9
Carefully remove the sea bass fillets from the marinade, allowing any excess marinade to drip off.
About 1 min
Cook’s note: Do not wipe off the marinade completely, as it adds flavor and helps prevent sticking.
10
Lightly season both sides of the fillets with an additional pinch of salt and black pepper.
About 1 min
Cook’s note: Even though the marinade has seasoning, a final touch before grilling enhances the overall flavor.
11
Place the sea bass fillets, skin-side down, directly onto the hot grill grates.
Cook’s note: Ensure the grill grates are clean and lightly oiled to prevent sticking.
12
Grill for 4-5 minutes without moving, until the skin is beautifully crispy, golden brown, and the fish easily releases from the grill.
About 5 min
Cook’s note: Resist the urge to move the fish during this initial cook time; this allows a crust to form and prevents tearing.
13
Carefully flip the fillets using a thin spatula and cook for another 3-5 minutes, or until the fish is opaque throughout and flakes easily with a fork.
About 5 min
Cook’s note: Cooking time will vary based on the thickness of your fillets. The internal temperature should reach 63°C (145°F).
14
Transfer the perfectly grilled sea bass fillets to individual serving plates.
About 1 min
15
Generously spoon the fresh herb and lemon dressing over each grilled fish fillet before serving.
About 1 min
Cook’s note: Serve immediately to enjoy the fish at its best, with crispy skin and tender flesh.

Per serving

Nutrition

79%Score

Calories: 336.7kcal
Protein: 28g
Carbs: 6.5g
Fat: 25g
Fibre: 1.9g
Sugar: 1.6g

Estimated from the recipe’s ingredient quantities. Values can vary with brands and substitutions.

Keep it good

Cook’s note:

This elegant dish pairs beautifully with simple sides like steamed asparagus, a light quinoa salad, or roasted new potatoes. For a complete French experience, serve with a crisp, dry white wine such as a Sauvignon Blanc or a Picpoul de Pinet. A sprinkle of flaky sea salt just before serving can elevate the flavors even further.

Storage

Store any leftover grilled sea bass in an airtight container in the refrigerator.

Reheating

Gently reheat leftover sea bass in a preheated oven at 150°C (300°F) for 5-7 minutes, or until just warmed through, to prevent drying out. Avoid microwaving as it can make the fish rubbery.