The grilled sea bass with crunchy breadcrumbs is a fish main course suitable for all occasions, from family meals to dinner with guests.
For a fragrant and rustic breadcrumb, I used whole ancient grain bread and aromatic herbs.
Moistened with lemon juice instead of oil.
Don’t forget to account for the breadcrumb in your total carb count of your meal.
You can also prepare it in advance and reheat it just before serving.
Orange Variation
Just replace the lemon juice with orange juice.
This recipe is very versatile and can be replicated with other fish fillets such as: snapper, cod, drumfish, bream, plaice, salmon, mackerel, sole, red mullet, trout.
- Difficulty: Easy
- Cost: Medium
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: Electric Oven
- Cuisine: Italian
Ingredients
- 2 farmed sea bass fillets (gutted, scaled, and filleted)
- 40 g wholemeal bread (slightly stale but not too hard)
- to taste parsley
- to taste rosemary (preferably fresh)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- to taste lemon juice (or orange)
- 1 drizzle extra virgin olive oil (raw)
- slices lemon (or orange)
Suggested Tools
- Chopper or Mixer
- Baking Tray 10×11 inches
- Parchment Paper
Preparation
Precautions for Hyperglycemia | Prediabetes and Diabetes
– lean fish and simple ingredients;
– breadcrumb base made of wholemeal bread and used sparingly;
– light cooking without oil.
I recommend buying sea bass from your trusted fishmonger and asking for it to be gutted, scaled, and filleted.
Rinse the sea bass fillets under running water, drain and pat the remaining water with kitchen paper: they must be very dry.
If possible, take the sea bass fillets out of the fridge at least half an hour before cooking them.
Pat them again with kitchen paper.Put into the mixer:
– parsley;
– preferably fresh rosemary;
– the bread – slightly stale but not too hard – cut into pieces;
and coarsely chop.Season the aromatic breadcrumb with a pinch of salt and a pinch of pepper.
Line a baking tray – wide, the grilled sea bass fillets should not overlap – with a sheet of parchment paper.
Arrange the sea bass fillets on the tray in a single layer, avoiding overlap.
Distribute the aromatic breadcrumb over the sea bass fillets.
Moisten with lemon juice – or orange juice.Preheat the oven.
Bake in a fan-assisted oven at 356°F for 15-20 minutes depending on the size of the fillets and until golden.
* if the breadcrumb colors too quickly, cover with a sheet of parchment paper and complete the cooking.For a crunchier and golden breadcrumb: remove from the oven a couple of minutes early, spray or drizzle with a little extra virgin olive oil and finish cooking.
Plate up.
Grind a little more pepper and drizzle with a little extra virgin olive oil.Serve with lemon slices – or orange.
Your grilled sea bass with crunchy breadcrumbs is ready.
Enjoy your meal!
The oven-grilled sea bass is an easy second course to balance with preferably whole carbohydrates [bread, pasta or rice] and vegetables to compose a balanced meal or single dish that helps keep blood sugar stable.
Storage, Tips, and Variations
You can use gluten-free bread for a gluten-free version.
You can flavor the breadcrumb with herbs and spices to taste.
You can flavor the breadcrumb with a handful of dried tomatoes.
For an even more fragrant breadcrumb, you can add grated lemon or orange zest.
The cooked grilled sea bass can be stored in the refrigerator in an airtight container for 1 day.
Reheat it for a few minutes in the oven to restore crispness.
FAQ (Questions and Answers)
What is the difference between sea bass and branzino?
There is no difference: it is the same fish.
Can I use frozen sea bass fillets?
You can use either fresh or frozen sea bass fillets even without thawing them.
Nutritional differences between frozen fish and fresh fish?
There are no nutritional differences between fresh and frozen sea bass.
How many calories does grilled/breaded fish have?
I use a homemade breadcrumb: healthy and simple, tasty and light, moistened with lemon juice instead of oil.
Don’t forget to account for the breadcrumb in your total carb count of your meal.Which fish is leaner, sea bass or bream?
Sea bass is a lean fish.
Bream has more prized but less lean meat than sea bass.Can I use another type of fish instead of sea bass? Which one?
This recipe is very versatile and can be replicated with other fish fillets such as: snapper, cod, drumfish, bream, plaice, salmon, mackerel, sole, red mullet, trout.
Adjust cooking times according to the type of fish and size.
