Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

Mediterranean Baked Sea Bass


  • Author: David

Ingredients

To create this flavorful Mediterranean dish, gather the following ingredients:

  • Sea Bass: 4 fillets, about 6 ounces each
  • Cherry Tomatoes: 1 pint, halved
  • Kalamata Olives: 1 cup, pitted and sliced
  • Garlic: 4 cloves, minced
  • Lemon: 1, thinly sliced
  • Olive Oil: 3 tablespoons
  • Fresh Basil: 1/2 cup, chopped
  • Fresh Parsley: 1/4 cup, chopped
  • Fresh Thyme: 1 tablespoon, chopped
  • Salt and Black Pepper: To taste
  • Red Pepper Flakes: Optional, for added heat
  • White Wine: 1/2 cup (optional for enhanced flavor)

Instructions

Preparing Mediterranean Baked Sea Bass is a straightforward process. Follow these steps to create a dish thatโ€™s both visually appealing and delicious:

  1. Preheat the Oven: Set your oven to 400ยฐF (200ยฐC) and allow it to preheat while you prepare the ingredients.
  2. Prepare the Baking Dish: Use a baking dish large enough to hold the sea bass fillets in a single layer. Drizzle a tablespoon of olive oil over the bottom of the dish to prevent sticking.
  3. Arrange the Sea Bass: Place the sea bass fillets in the baking dish, skin side down. Season them generously with salt, black pepper, and a pinch of red pepper flakes if desired.
  4. Add the Vegetables: Scatter the halved cherry tomatoes and sliced olives around the sea bass. Distribute the minced garlic evenly over the top.
  5. Layer the Herbs and Lemon: Sprinkle the chopped basil, parsley, and thyme over the fish and vegetables. Lay the lemon slices over the top, adding a burst of citrusy freshness.
  6. Drizzle with Olive Oil and Wine: Pour the remaining olive oil and white wine over the entire dish, enhancing the flavors and ensuring moisture during baking.
  7. Bake the Sea Bass: Place the baking dish in the preheated oven and bake for 20-25 minutes. The fish should be opaque and easily flake with a fork when done.
  8. Rest and Serve: Once baked, remove the dish from the oven and let it rest for a few minutes. This allows the flavors to meld together before serving.

Nutrition

  • Serving Size: one normal portion
  • Calories: 350
  • Fat: 18g
  • Saturated Fat: 3g
  • Protein: 36g