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 thatโs both visually appealing and delicious:
- Preheat the Oven: Set your oven to 400ยฐF (200ยฐC) and allow it to preheat while you prepare the ingredients.
- 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.
- 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.
- Add the Vegetables: Scatter the halved cherry tomatoes and sliced olives around the sea bass. Distribute the minced garlic evenly over the top.
- 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.
- 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.
- 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.
- 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