The whole baked sea robin is an easy-to-prepare fish main course that is particularly tasty and succulent.
The sea robin is also known as red sea robin because of its color [similar to the red of the goatfish].
The fishing season lasts all year.
You can find it at the fish counter in different sizes.
The sea robin is a fish with lean, firm, and tender meat that holds up well during cooking and once cooked, it’s easy to debone.
It is rich in minerals [calcium and phosphorus], vitamins [A and D] and proteins, and is low in fat.
I recommend buying the sea robin [one large or 2-4 smaller ones] from your trusted fishmonger and asking for it already gutted.
- Difficulty: Easy
- Cost: Medium
- Preparation time: 10 Minutes
- Portions: 2 people
- Cooking methods: Electric oven
- Cuisine: Italian
Ingredients
- sea robin (1 large or 2-4 smaller ones)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- to taste parsley (chopped)
- 1 shot white wine
- 1 drizzle extra virgin olive oil (raw)
Preparation
I recommend buying the sea robin [one large or 2-4 smaller ones] from your trusted fishmonger and asking for it already gutted.
Rinse the sea robin under running water, let it drain, and pat dry the excess water with paper towels.
Take the sea robin out of the fridge at least half an hour before cooking.
Line a baking sheet with parchment paper.
Place the sea robin or sea robins on the baking sheet.Season the cut side with a pinch of salt and a pinch of pepper, parsley, and flip belly down on the baking sheet.
Drizzle with white wine and season with a pinch of salt and a pinch of pepper, parsley.
Briefly preheat the oven.
Bake at 356°F in a convection oven:
• for 20 minutes [small sea robins];
• for 30 minutes [medium sea robins];
• for 40 minutes [large sea robin];
removing the dish halfway through to drizzle with the cooking liquid and then returning to the oven.Anyway, the firm and tender meat hold up well during cooking.
Gently remove the sea robin and transfer it to a plate to fillet and debone.
Plate it.
Grind some more pepper, add some parsley, and drizzle with a dash of olive oil.
Your whole baked sea robin is ready.
Enjoy your meal!
Notes
Hyperglycemia,prediabetes and diabetes.
Here you can find dedicated recipes.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal must contain all nutrients: carbohydrates, proteins, fats & fiber;
• always prepare it respecting the proportions and combinations indicated in your diet plan.
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