The 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 castagna fish, similar to a large gilt-head bream and indeed also called “bastard gilt-head”.
The castagna fish is also known as occhione or rondanino or moonfish.
The castagna fish is an inexpensive fish with soft, delicate flesh particularly appreciated baked.
I cooked my castagna fish baked with herbs.
Baked fish, because of its simplicity, is perfect as a fish main course for many occasions.
Once cooked, it is easy to clean and can be served filleted.
- Difficulty: Easy
- Cost: Medium
- Preparation time: 10 Minutes
- Portions: 2 Servings
- Cooking methods: Electric oven
- Cuisine: Italian
Ingredients
- 1 castagna fish (or gilt-head bream (orata), sea bass (spigola/branzino), grouper, dentex or amberjack)
- 3.4 fl oz white wine (about 1/3 cup)
- 1 bouillon cube (homemade vegetable, optional)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- to taste chopped parsley
- 1 clove elephant garlic (or garlic or garlic powder (use a whole clove, crushed or sliced))
- 4 stalks parsley
- to taste lemon (sliced)
- 1 drizzle extra virgin olive oil (for finishing (used raw))
Suggested tools
- Knife
- Cutting board
- Baking tray 9 7/8 x 11 3/8 in
- Parchment paper
Preparation
Guidelines suitable for hyperglycemia | prediabetes and diabetes
– lean fish and simple ingredients;
– light cooking without oil.
From gilt-head bream to sea bass (spigola/branzino), grouper, dentex or amberjack.
I recommend buying the fish from your trusted fishmonger, asking for it already gutted and scaled, and in the case of castagna fish also skinned if possible.
Rinse the fish under running water, drain and pat the remaining water dry with kitchen paper.
If possible, take the fish out of the refrigerator at least half an hour before cooking.
Line a baking tray with a sheet of parchment paper.
Place the fish or fishes on the tray.Herb emulsion
Into a measuring glass pour:
– 3.4 fl oz of white wine (about 1/3 cup);
– one vegetable bouillon cube made at home [optional, to further season];
– a pinch of salt;
– a pinch of pepper;
– chopped parsley;
– elephant garlic or garlic one whole clove, crushed or sliced, or garlic powder;
and emulsify.Drizzle with the emulsion and distribute a few parsley stalks.
Preheat the oven.
Bake in a convection oven at 392°F for about 20 minutes depending on the size of the fish.
At halfway through cooking, remove the tray and baste the fish with its herb juices.Check for doneness: the flesh should be white and opaque, not translucent, the central bone should come away without resistance and the released juices should be clear and not pink.
Your baked fish with herbs is ready.
Enjoy your meal!
Carefully transfer the fish to a plate to fillet and remove bones.
If you are also cooking for children, pay particular attention in this step.Collect the herb juices in a glass or small bowl and set aside.
Plate.
Distribute a few lemon slices.
Grind a little more pepper and drizzle with the herb juices and a drizzle of raw olive oil.Baked fish is an easy main course to balance with preferably wholegrain carbohydrates [bread, pasta or rice] and vegetables so as to compose a balanced meal or one-dish meal that helps maintain stable blood glucose.
Storage, tips and variations
If you are also cooking for children or prefer to avoid wine in cooking you can replace it with lemon juice or orange juice.
For a milder variation remove the garlic.
For a more flavorful variation add capers and olives.
Baked fish keeps in the refrigerator in an airtight container for 1 day.
You can reheat it in the oven or in a pan.
FAQ (Questions and Answers)
Is there any difference between spigola and branzino?
There is no difference: they are the same fish.
Which fish is leaner: sea bass (spigola) or gilt-head bream (orata)?
Sea bass is a lean fish.
Gilt-head bream has more prized but less lean flesh than sea bass.Which herbs and aromatics for baked fish
Aromatic herbs (also to place inside the cavity):
– bay leaf, parsley, thyme;
– rosemary and sage for stronger flavors.
Spices:
– elephant garlic or one whole garlic clove, crushed or sliced, chopped or garlic powder;
– pepper.
Citrus (slices or juice):
– orange, lemon.
