Baked Sea Bass is a light, tasty, and simple fish main course to prepare.
Sea bass is a lean fish with tender white meat, rich in high-quality proteins and healthy fats.
I cooked it with herbs and cherry tomatoes.
If cherry tomatoes are not in season, you can substitute them with other easily available vegetables [such as in winter: fennel, leeks, celery, pumpkin].
Once cooked, the sea bass is easy to clean and can be served filleted.
The Baked Sea Bass is perfect as a fish main course for many occasions due to its simplicity.
It is a versatile recipe that you can replicate with other fish fillets such as: dentex, cod, gilthead bream, mackerel, mullet, trout.
- Difficulty: Easy
- Cost: Medium
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: Electric Oven
- Cuisine: Italian
Ingredients
- 1 sea bass (about 14 oz)
- 1 pinch salt
- 1 pinch mixed peppercorns
- 1 sprig parsley
- 1 clove garlic (optional)
- 1 broth cube (homemade vegetable [optional])
- 12 pieces cherry tomatoes
- 1 lemon (sliced)
- 1/4 cup white wine
- 2 dry red chilies (whole)
- 4 stalks parsley
- to taste chopped parsley
- 1 drizzle extra virgin olive oil (raw)
Suggested Tools
- Knife
- Cutting Board
Preparation
Tips for Hyperglycemia | Prediabetes and Diabetes
– Lean fish and simple ingredients;
– Light cooking without oil.
I recommend buying sea bass from your trusted fishmonger, asking for it to be gutted and scaled.
Rinse the sea bass under running water, drain it, and pat dry with absorbent kitchen paper.
If possible, take the sea bass out of the fridge at least half an hour before cooking.
Season the inside of the belly with a pinch of salt and a pinch of pepper, a sprig of parsley, a whole or crushed garlic clove [optional], and a vegetable broth cube [optional, for extra flavor].
Place the sea bass in a baking dish.Wash the tomatoes thoroughly.
Score each tomato while keeping it whole.
Place the scored cherry tomatoes in the baking dish around the sea bass.Slice the lemon thinly and place on top of the sea bass.
Drizzle with 1/4 cup of white wine.
Season the outside with a pinch of salt and a pinch of pepper.
Finish with a couple of whole dry red chilies and some parsley stalks.Preheat the oven.
Bake in a ventilated oven at 350°F for 25-30 minutes depending on the size of the sea bass.
Check for doneness: the flesh should be white and opaque, not translucent, the central bone should detach without resistance, and the released liquids should be clear and not pinkish.Your baked sea bass with cherry tomatoes and herbs is ready.
Enjoy your meal!
Carefully transfer the sea bass to a plate to fillet and debone.
If you are cooking for children, pay special attention to this step.Collect the herb sauce in a glass or small bowl and set aside.
Plate the dish.
Arrange the cherry tomatoes and some lemon slices.
Grind a little more pepper, add chopped parsley, and drizzle with the herb sauce and a drizzle of raw olive oil.Baked sea bass is an easy main course to balance with preferably whole grain carbohydrates [bread, pasta, or rice] and vegetables to create a balanced meal or one-pot meal that helps keep blood sugar levels stable.
Storage, Tips, and Variations
You can replace the wine with water and lemon juice.
For a milder variant, omit garlic and chilies.
For a more flavorful variant, add capers and olives.
If cherry tomatoes are not in season, you can substitute them with other easily available vegetables [such as in winter: fennel, leeks, celery, pumpkin].
Cooked sea bass can be stored in an airtight container in the refrigerator 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 is the same fish.
Which fish is leaner, sea bass or gilthead bream?
Sea bass is a lean fish.
Gilthead bream has more prized flesh but is less lean than sea bass.Can I use sea bass fillets instead of the whole fish?
Yes, but reduce cooking time to 12-15 minutes.
Can I use a different type of fish instead of sea bass? Which one?
It is a versatile recipe that you can replicate with other fish fillets such as: dentex, cod, gilthead bream, mackerel, mullet, trout.
Cooking times vary based on size and thickness.
