Baked sea bass with potatoes and pumpkin is a complete main course where this firm and flavorful fish is paired with a side of nutritious and delicate vegetables.
Regularly introducing fish and vegetables into our diet is advice we receive from numerous sources, and this dish is just one of the many responses to such calls.
Sea bass is highly valued for its fine meat and low bone content; it is an excellent source of iron, phosphorus, and potassium and provides a good supply of vitamins A, B, and D.
It contains omega-3 fatty acids and thus helps control triglycerides and blood pressure.
Accompanying it, we have potatoes, known to be rich in antioxidants such as flavonoids and carotenoids that counteract the action of free radicals, and yellow pumpkin, rich in vitamins like A, C, and B1, and minerals such as calcium, phosphorus, sodium, and potassium.
In this preparation, the fish is slowly cooked in the oven with onion, potatoes, and pumpkin whose taste is wonderfully highlighted by a mix of few but, in my opinion, right spices, which each can obviously adapt to their own taste.
A nice aroma will fill your house when everything starts cooking, a sign that in the kitchen, simplicity is always the best answer for eating well and healthily.
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- Difficulty: Easy
- Cost: Medium
- Preparation time: 20 Minutes
- Portions: 4
- Cooking methods: Oven
- Cuisine: Italian
- Seasonality: Autumn, Winter
- Energy 569.79 (Kcal)
- Carbohydrates 33.05 (g) of which sugars 6.98 (g)
- Proteins 63.75 (g)
- Fat 22.03 (g) of which saturated 4.25 (g)of which unsaturated 3.71 (g)
- Fibers 3.45 (g)
- Sodium 667.19 (mg)
Indicative values for a portion of 600 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
- 4 sea bass
- 1.1 lbs potatoes
- 1.1 lbs pumpkin (yellow)
- 1.06 oz onion (fresh)
- to taste sage
- to taste rosemary
- to taste black pepper
- to taste extra virgin olive oil
- to taste salt
Tools
- 1 Baking Pan
- Scissors for fish
- Baking Sheet oven
Steps
For preparing the baked sea bass with potatoes and pumpkin, in a pan, blanch the cleaned and diced potatoes for about 5 minutes.
Then drain them and place them on the baking sheet lined with parchment paper.
Clean the pumpkin from the peel, internal filaments, and seeds.
Cut it into pieces the same size as the potato chunks.
Add the fresh onion, chopped.
Wash the fish under running water and cut off the tail and fins with appropriate scissors.
Place the fish among the onion, potatoes, and pumpkin, and salt the entire belly opening, flavoring it with rosemary, sage, pepper, and a drizzle of oil.
Make superficial cuts on the fish and sprinkle both the fish and vegetables with the indicated aromas, finishing with a suitable drizzle of oil.
Preheat the oven to the maximum temperature, and bake the fish in the central part of the oven for 5 minutes.
This way, a sort of air reserve will form between the fish meat and its skin, maintaining the proper moisture for a tender and succulent result.
Then lower the temperature to 350°F and bake for another 15/20 minutes.
To check if the fish is cooked, insert a fork into the sea bass through the belly opening and try lifting the top part.
If it comes off easily and the center is white, the fish is done.
If the top part of the fish comes off with difficulty from the bottom and there is blood or still pink flesh in the center, continue cooking.
It’s important not to keep the fish in the oven for too long, or it will become dry.
The baked sea bass with potatoes and pumpkin is now ready.
Serve immediately with a drizzle of raw oil and a few drops of lemon.
It is preferable to consume the fish as soon as it is ready. However, cooked fish can be stored in the fridge, well sealed in an airtight container, for one day.
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