A light, tasty, and very easy-to-make main course… the sea bass fillets with potatoes and zucchini are prepared in minutes and baked with a little oil and aromatic herbs. Their delicate flavor makes them perfect for any occasion. All you need are fresh fish fillets; you can have them prepared by the fishmonger or fillet them yourself if you’re skilled. If you can’t find sea bass, you can substitute it with sea bream or another fish of your choice. Try this recipe, it’s very simple but really delicious!
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- Difficulty: Easy
- Cost: Economical
- Preparation time: 15 Minutes
- Portions: 2People
- Cooking methods: Oven, Stove
- Seasonality: All seasons
- Energy 269.10 (Kcal)
- Carbohydrates 30.94 (g) of which sugars 2.18 (g)
- Proteins 30.69 (g)
- Fat 3.78 (g) of which saturated 1.00 (g)of which unsaturated 1.79 (g)
- Fibers 4.70 (g)
- Sodium 383.46 (mg)
Indicative values for a portion of 240 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
- 2 fillets sea bass (about 0.88 lbs)
- 3 potatoes
- 3 zucchini
- 2 cloves garlic (to taste)
- aromatic herbs (parsley, thyme or others)
- extra virgin olive oil
- salt
Tools
- Baking tray
- Parchment paper
- Peeler
- Pot
- Colander
Preparation
Wash and peel the potatoes, cut them into chunks, and boil them for 5-7 minutes.
Drain and let them cool in a bowl.
Trim the zucchini and slice them into rounds. Add them to the potatoes, drizzle with oil, add a pinch of salt, and mix.
Clean the sea bass fillets from any bones using tweezers.
Place them on a baking tray lined with parchment paper. Add the zucchini and potatoes, making sure not to overlap them.
Season the fish with salt, aromatic herbs, and a drizzle of oil. Add a couple of cloves of garlic to the tray for extra flavor, if you like.
Place in a fan oven at 355-365°F and bake for about 20 minutes, or until the potatoes are tender and the fish is ready… timing depends on the thickness of the fillets.
The sea bass fillets with potatoes and zucchini are ready to be served… enjoy your meal!
Advice and Notes
You can substitute sea bass with sea bream, cod, salmon trout, or other fish fillets.
If you don’t want to parboil the potatoes, slice them very thinly so they can cook with the other ingredients.
You can season with aromatic herbs of your choice, or with a spice mix suitable for fish dishes.
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