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High-Protein GLP-1 Dinner: Baked Sea Bass

High-Protein GLP-1 Dinner: Baked Sea Bass
GLP-1 Nutrition  ·  Recipes

Baked Sea Bass

Delicate sea bass baked with lemon, garlic, and herbs, served with greens. A light, elegant dinner that is high in protein and ready in under half an hour.

Why this works on GLP-1

Sea bass is a lean, delicate white fish that is high in protein and low in calories, making it a lovely fit on GLP-1 medication where appetite is lower and protein helps protect lean muscle during weight loss. Baking it in a parcel with lemon and herbs keeps it moist and needs very little added fat.

Its soft, flaky texture is gentle and easy to eat, which helps on days when appetite is low or a heavier meal does not appeal. Served with green vegetables and perhaps a small portion of new potatoes, it becomes a restaurant-style plate that feels special yet stays light. Sea bream, trout, or any similar fillet works just as well.

~34 gProtein
per serving
~340Calories
per serving
25 minBaked,
single serving

Ingredients · makes 1 serving

  • Sea bass filletsTwo small fillets · or sea bream or trout 180 g
  • LemonSliced, plus a squeeze ½
  • GarlicThinly sliced 1 clove
  • Green vegetablesTenderstem broccoli, asparagus, or green beans 120 g
  • Fresh herbsParsley, dill, or thyme a few sprigs
  • Avocado oilA light drizzle · high smoke point 1 tsp
  • Salt and pepperTo season to taste
  • On the side, optionalA few new potatoes, or a spoon of quinoa to taste

Method

  1. Make a parcel. Heat the oven to 200°C (400°F). Lay the sea bass fillets on a piece of baking paper or foil. Top with lemon slices, sliced garlic, herbs, a light drizzle of avocado oil, salt, and pepper.

  2. Bake the fish. Fold the paper into a loose parcel and bake for 12 to 15 minutes, until the fish is opaque and flakes easily. The parcel steams the fish gently and keeps it moist.

  3. Cook the greens. Meanwhile, steam or lightly boil the green vegetables for 4 to 5 minutes, until just tender and still bright.

  4. Serve. Open the parcel carefully, lift the fish onto a plate with the greens, and spoon over the lemony juices. Add a squeeze of fresh lemon and any potatoes, and eat slowly to gauge fullness on a reduced appetite.

Approximate nutrition per serving

~34 gProtein ~340Calories ~5 gFibre ~12 gCarbs ~16 gFat

Makes one serving. Sea bass provides the protein. Any potatoes or quinoa on the side add carbohydrate and calories. Figures vary with the size of the fillets.

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Disclaimer. This content is provided by Evoren for general educational and informational purposes only and reflects the perspective of a Qualified Nutritional Therapist. It is not medical advice and is not a substitute for guidance from your prescribing clinician or other healthcare professional. Nutritional needs, including protein targets, vary from person to person. Always speak with your healthcare professional before making changes to your diet, supplements, or medication while taking GLP-1 treatments, particularly if you experience nausea, digestive symptoms, or other side effects.

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