Baked fish with herbs is a tasty and light fish main course, simple to prepare.
For my easy and quick fish main course, I used chestnut fish, similar to a large sea bream and indeed also called ‘bastard bream‘.
The chestnut fish is also known as occhione, rondanino, or moonfish.
The chestnut fish is an affordable fish with tender and delicate meat, particularly appreciated when baked.
I cooked my baked chestnut fish with herbs.
What is the best fish for baking?
From sea bream to sea bass, grouper, dentex or amberjack.
Baked fish for its simplicity is perfect as a fish main course for many occasions.
Once cooked, it cleans easily and can be served filleted.
- Difficulty: Easy
- Cost: Medium
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: Electric oven
- Cuisine: Italian
Ingredients
- 1 chestnut fish (or from sea bream to sea bass, grouper, dentex or amberjack)
- 100 ml white wine
- 1 bouillon cube (homemade vegetable, optional)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- as needed chopped parsley
- 1 clove elephant garlic (or garlic or garlic powder)
- 4 stems parsley
- as needed lemon (sliced)
- 1 drizzle extra virgin olive oil (raw)
Suggested Tools
- Knife
- Cutting Board
- Baking Tray 10×11.5 inches
- Parchment Paper
Preparation
Tips for hyperglycemia | prediabetes and diabetes
– lean fish and simple ingredients;
– light cooking without oil.
From sea bream to sea bass, grouper, dentex or amberjack.
I recommend buying the fish from your trusted fishmonger, asking for it to be eviscerated and scaled, and if it’s chestnut fish, also skinned.
Rinse the fish under running water, drain it and pat dry the remaining water with kitchen paper.
If possible, take the fish out of the fridge at least half an hour before cooking it.
Line a baking tray with parchment paper.
Place the fish or fishes on the tray.Herb Emulsion
In a measuring glass, pour:
– 100 ml of white wine;
– a homemade vegetable bouillon cube [optional, to further flavor];
– a pinch of salt;
– a pinch of pepper;
– chopped parsley;
– elephant garlic or one whole garlic clove, crushed or sliced, or garlic powder;
and emulsify.Drizzle with the emulsion and distribute some parsley stems.
Preheat the oven.
Bake in a fan oven at 392°F for about 20 minutes depending on the size of the fish.
Halfway through, take out the tray and baste the fish with its herb juices.Check the cooking: the meat should be white and opaque, not translucent, the central bone should detach without resistance, and the released juices should be clear and not pink.
Your baked fish with herbs is ready.
Enjoy your meal!
Gently transfer the fish to a plate to fillet and debone it.
If you’re also cooking for children, pay particular attention to this step.Collect the herb juices in a glass or bowl and set aside.
Plate it.
Distribute a few slices of lemon.
Grind a little more pepper and drizzle with the herb juices and a drizzle of raw oil.Baked fish is an easy main course to balance with preferably whole grain carbohydrates [bread, pasta or rice] and vegetables to compose a balanced meal or one-dish meal that helps maintain stable blood sugar levels.
Storage, Tips, and Variations
If you’re also cooking for children or prefer to avoid wine in cooking, you can substitute it with lemon or orange juice.
For a milder variant, leave out the garlic.
For a more flavorful variant, add capers and olives.
Baked fish can be stored in the refrigerator in an airtight container for 1 day.
You can reheat it in the oven or in a pan.
FAQ (Frequently Asked Questions)
What’s the difference between sea bass and branzino?
There is no difference: it’s the same fish.
Which fish is leaner, sea bass or sea bream?
Sea bass is a lean fish.
Sea bream has more prized but less lean meat than sea bass.What herbs for baked fish
Aromatic herbs [to also insert in the belly]:
– bay leaf, parsley, thyme;
– rosemary and sage for more intense flavors.
Spices:
– elephant garlic or one whole garlic clove, crushed or sliced, minced or garlic powder;
– pepper.
Citrus [slices or juice]:
– orange, lemon.
