Soft and tasty oven-baked gratinated sea bass fillets are a fish main course suitable for any occasion, from family lunches to dinners with guests.
I use a homemade gratin: healthy and simple, tasty and light based on whole wheat breadcrumbs.
Moisturized with lemon juice instead of oil.
Don’t forget to consider the breading in the total carbohydrate count of your meal.
You can also prepare them in advance and reheat them just before serving.
Orange Variation
Simply replace the lemon juice with orange juice.
This recipe is very versatile and you can replicate it with other fish fillets, for example: bream, cod, croaker, gilt-head bream, plaice, salmon, mackerel, sole, red mullet, trout.
- Difficulty: Easy
- Cost: Medium
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: Electric oven
- Cuisine: Italian
Ingredients
- 2 farmed sea bass fillets (gutted, scaled, and filleted)
- as needed breadcrumbs (or whole wheat breadcrumbs)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- as needed oregano (or other aromatic herbs)
- as needed lemon juice (or orange juice)
- as needed chopped parsley
- 1 drizzle extra virgin olive oil (raw)
- slices lemon (or orange)
Suggested Tools
- Baking sheet 10×11.5 inches
- Parchment paper
Preparation
Precautions for hyperglycemia | prediabetes and diabetes
– Lean fish and simple ingredients;
– Gratin based on whole wheat bread and used in moderation;
– Light cooking without oil.
I recommend buying sea bass from your trusted fishmonger, asking for it already gutted, scaled, and filleted.
Rinse the sea bass fillets under running water, drain, and pat the residual water with kitchen paper: they must be well dry.
If possible, remove the sea bass fillets from the fridge at least half an hour before cooking.
Pat them further with kitchen paper.In a small bowl mix:
– breadcrumbs or whole wheat breadcrumbs;
– salt;
– pepper;
– oregano or other aromatic herbs;
and mix.Drizzle with lemon juice – or orange juice – and blend to obtain flavored crumbs.
Line a baking sheet – large, the gratinated sea bass fillets should not be overlapped – with a sheet of parchment paper.
Place the sea bass fillets on the baking sheet in a single layer without overlapping them.
Distribute the flavored crumbs over the sea bass fillets.Preheat the oven.
Bake in a fan oven at 356°F (180°C) for 15-20 minutes according to the size of the fillets and until golden brown.
* If the gratin starts to color too soon, cover with a sheet of parchment paper and complete the cooking.For a crunchier and more golden gratin: remove a couple of minutes before, spray or drizzle with a little extra virgin olive oil, and complete cooking.
Plate.
Grind a little more pepper, add chopped parsley, and drizzle with a little extra virgin olive oil.Serve with lemon – or orange slices.
Your oven-baked gratinated sea bass fillets are ready.
Enjoy your meal!
The oven-baked gratinated sea bass is an easy main course to balance with preferably whole carbohydrates [bread, pasta, or rice] and vegetables to create a balanced meal or single dish that helps keep blood sugar stable.
Storage, Tips, and Variations
You can use gluten-free breadcrumbs for a gluten-free version.
You can flavor the breading with herbs and spices to taste.
For an even more fragrant gratin, you can add grated lemon or orange zest.
Cooked gratinated sea bass fillets can be stored in the refrigerator in an airtight container for 1 day.
Reheat them for a few minutes in the oven to restore crispness.
FAQ (Frequently Asked Questions)
What is the difference between sea bass and branzino?
There is no difference: they are the same fish.
Can I use frozen sea bass fillets?
You can use both fresh sea bass fillets and frozen sea bass fillets, even if not thawed.
Nutritional differences between frozen fish and fresh fish?
There are no nutritional differences between fresh sea bass and frozen sea bass.
How many calories does gratinated/breaded fish have?
I use a homemade gratin: healthy and simple, tasty and light based on whole wheat breadcrumbs.
Moisturized with lemon juice instead of oil.
Don’t forget to consider the breading in the total carbohydrate count of your meal.Which fish is leaner between sea bass and gilt-head bream?
Sea bass is a lean fish.
Gilt-head bream has more prized but less lean meat than sea bass.Can I use another type of fish instead of sea bass? Which one?
This recipe is very versatile and you can replicate it with other fish fillets, for example: bream, cod, croaker, gilt-head bream, plaice, salmon, mackerel, sole, red mullet, trout.
Adjust the cooking times based on the type of fish and size.
