Mediterranean Sea Bass
Whip up this quick and healthy Mediterranean Sea Bass recipe that’s perfect for busy weeknights or special occasions. Delight in every bite!
Equipment
- 1 Baking Dish For cooking the sea bass fillets.
- 1 Small Bowl For mixing the marinade.
- Measuring cups/spoons For measuring olive oil, wine, etc.
- 1 Knife For slicing lemons and chopping herbs.
- 1 Cutting Board For preparing ingredients.
- Oven For baking the sea bass.
Ingredients
- 4 sea bass fillets about 6 oz each
- 4 tbsp olive oil extra virgin
- 2 lemon 1 sliced and 1 juiced
- 4 garlic cloves minced
- 2 tbsp fresh parsley chopped
- 2 tbsp oregano fresh, chopped
- 1 tsp dried thyme
- salt and black pepper to taste
- ¼ cup dry white wine optional
Instructions
- Prepare Baking DishBefore proceeding with the baking, you'll need to prepare your baking dish. Let's talk about baking dish materials and dish size considerations to guarantee your Mediterranean Sea Bass turns out perfectly.When it comes to baking dish materials, you've got options. Glass, ceramic, or metal will all work, but each has its perks. Glass and ceramic distribute heat evenly, while metal conducts heat quickly. Whichever you choose, make sure it's oven-safe and large enough to comfortably fit your sea bass fillets.Speaking of size, you'll want a dish that allows some space between the fillets. Why? It helps the fish cook evenly and prevents overcrowding, which can lead to steaming instead of baking. A 9x13-inch dish usually works well for four fillets.Once you've selected your dish, give it a light coating of olive oil or cooking spray. This prevents sticking and makes cleanup a breeze.Ready to take your Mediterranean Sea Bass to the next level? Consider lining the dish with lemon slices or herbs before adding the fish. It'll infuse extra flavor and create a beautiful presentation. Isn't that what great cooking is all about?
- Prepare Herb and Oil MixtureWith your baking dish prepared, it's time to create the flavorful herb and oil mixture that'll make your Mediterranean Sea Bass shine. In a small bowl, you'll combine extra virgin olive oil with a medley of fresh herbs. Why extra virgin olive oil? It's not just for flavor; it's packed with antioxidants and heart-healthy fats.As for herbs, you're in for a treat. Parsley, oregano, and thyme aren't just aromatic; they're powerhouses of vitamins and minerals. Did you know oregano has antibacterial properties?Now, let's talk technique. You'll want to finely chop the fresh herbs to release their oils. Mince the garlic cloves - they'll infuse the oil with their pungent essence.As you whisk everything together, inhale deeply. Doesn't it smell like a Mediterranean garden? This mixture is the key to transforming your sea bass from ordinary to extraordinary. The herbs will impart their benefits, while the oil will help keep the fish moist during cooking.Ready to take your culinary skills to the next level?
- Season Fish With Salt/PepperNow that you've prepared the herb and oil mixture, it's time to turn your attention to the star of the dish: the sea bass fillets. Proper seasoning is vital for enhancing the natural flavors of this delicate fish. Have you ever wondered why chefs always stress the importance of salt and pepper? It's because these simple ingredients can make or break a dish.Start by patting the fillets dry with paper towels. This step guarantees that the seasoning adheres well to the fish. Next, sprinkle salt and freshly ground black pepper evenly over both sides of each fillet. Don't be shy with the seasoning! Remember, you're not just flavoring the surface; you're enhancing the entire piece of fish.As you season, consider the thickness of the fillets. Thicker pieces may require a bit more seasoning to guarantee the flavors penetrate throughout. Are you worried about over-seasoning? Here's a pro tip: hold your hand about 6 inches above the fish while sprinkling for even distribution. This technique will help you achieve that perfect balance of flavor enhancement without overwhelming the delicate taste of the sea bass.
- Arrange Lemon Slices on FishLemon slices aren't just a garnish; they're an essential component of this Mediterranean Sea Bass dish. As you arrange these citrus rounds atop your fillets, you're not only enhancing the fish presentation but also infusing it with flavor and nutrients. Did you know that lemon's acidity can help tenderize the fish while cooking?Start by selecting thin, uniform slices from your lemon. You'll want to cover the fish evenly, so aim for about 2-3 slices per fillet. Carefully place them in an overlapping pattern, reminiscent of fish scales. This technique not only looks appealing but also guarantees that each bite gets a hint of lemon's bright flavor.But why stop at just the top? Consider tucking a few slices underneath the fish too. This way, you're surrounding the sea bass with lemon's benefits, from its vitamin C content to its ability to balance the fish's natural oils.As the dish bakes, these slices will release their essence, permeating the fish with a subtle citrus aroma. Isn't it amazing how such a simple step can elevate your culinary creation?
- Bake Until Fish Flakes EasilyAfter preparing your sea bass with herbs and lemon, it's time to bake the dish to perfection. The key to achieving that mouthwatering fish texture lies in your baking techniques.Slide the baking dish into your preheated 400°F oven, and let the magic begin. But how long should you bake it for? Well, that depends on the thickness of your fillets.Keep a close eye on your sea bass as it cooks. You'll want to check it after about 15 minutes. Gently insert a fork into the thickest part of the fish. If it flakes easily and the flesh is opaque throughout, you've nailed it! If not, give it a few more minutes.Remember, overcooking can quickly dry out your sea bass, so it's better to err on the side of caution. Wondering if there's a foolproof way to tell? Try using a meat thermometer – when it reaches 145°F, your fish is done.Once you've mastered this technique, you'll be serving up restaurant-quality Mediterranean sea bass in no time!
Nutrition
Calories: 317kcalCarbohydrates: 8gProtein: 31gFat: 18gSaturated Fat: 2gCholesterol: 136mgSodium: 121mgPotassium: 568mgFiber: 2gSugar: 1gVitamin A: 386IUVitamin C: 32mgCalcium: 92mgIron: 3mg