Baked Sea Bass Recipe

Today’s baked sea bass recipe gives you an easy way to enjoy this awesome delectable fish.

Flaky and juicy fish is paired with a collection of vegetables, including asparagus, potatoes, and cherry tomatoes. The absence of a sauce in this dish allows the natural flavor of sea bass to shine alongside some additional seasoning.

Read on as we break down this beautiful dish and show you how to make it.

Is Baked Sea Bass Healthy?

Based on our nutrition guidelines, we believe this dish is healthy.

This dish offers a reasonable amount of calories per serving with 457 calories. Also, there is 5.9 g saturated fat, 4.7 g sugar, and 530.9 mg sodium in this main dish, all within the limits of our guidelines.

What’s more, this recipe provides 38.9 g of protein.

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Sea bass itself is a powerhouse of nutrition thanks to its high potassium and magnesium content. These two minerals promote heart, bone, and muscle health. Moreover, sea bass is also a decent source of omega-3 fatty acids, which may play a role in supporting both physical (anticancer properties and brain health) and mental health.

Potatoes are a low-fat ingredient and a decent source of vitamin C and several B vitamins. It may also support the digestive system and help lower blood pressure.

Ingredients You’ll Need

• Sea bass

Skin-on boneless sea bass fillet is the cut of choice in this recipe. Baking sea bass locks in the moisture, making the cooked sea bass juicy and tender.

Also, the lack of sauce in this dish allows the natural sweetness and richness of sea bass to stand out.

• Seasoning

We add some seasonings that nicely complement the fish to enhance its flavor: olive oil, garlic powder, Cajun seasoning, lemon juice, salt, and pepper.

These seasonings are not overwhelming, perfect for a supporting role to the sea bass.

• Vegetables

There are three main vegetables in this dish: potatoes, cherry tomatoes, and asparagus. Each of them offers its signature traits that make this dish more diverse.

Potatoes are lightly seasoned with butter and a bit of salt. Other than that, its wholesome flavor and texture work harmoniously with the tender fish.

Cherry tomatoes add a more vibrant note with their sweet and sour taste, and asparagus’ crunchiness offers a different texture.

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Last but not least, parsley and lemon slices form the garnish in this beautiful recipe.

Can I Use Frozen Sea Bass?

Yes, you can. Baking is a suitable cooking method for cooking frozen fish without thawing.

Rinse the frozen fish under running water to remove the frost and ice. Pat the fish dry and proceed as usual. The cooking time will be longer than usual due to the low starting temperature of the fish.

You can choose to defrost the fish beforehand: Prepare a big bowl of water and submerge the frozen sea bass in the water. Don’t remove the packaging when defrosting because you can end up with waterlogged fish.

Tips for Making

• Don’t rinse fresh sea bass

Rinsing raw fish under running water is a no-no. It makes sense to clean the fish before you cook it, but running water can spread bacteria from the fish to your hands and other kitchen surfaces.

• How do you know when sea bass is done?

There are a few signs that can help you tell when sea bass is perfectly done.

• Cooking time is the first one, but it can be anywhere between 4 to 7 minutes depending on the thickness of the fillets. 
• The color and texture of the fish are another. If the flesh is flaky and its color turns from translucent to opaque, it is cooked.
• Checking the internal temperature is the best method. The safe internal temperature proposed by the USDA is 145 °F.

How to Store and Reheat the Leftovers

Transfer the leftover sea bass fillets to an airtight container. You can store them in the fridge for 1-2 days. Storing them in the freezer will extend the shelf life to 2-3 months.

Our recommended reheat method for this dish is the oven. Cook the leftover at 350°F until warm. Remember to cover the dish while reheating to lock in the moisture.

We don’t recommend using the microwave as it is very easy to overcook the fish. However, it is possible if you set the microwave on low power and cook in 30-second increments until warm.

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What to Serve With

Have a look at some of our favorite side dishes to accompany this delightful sea bass dish.

• Zucchini Salad
• Spinach Salad
• Kale Salad
• Caprese Salad
• Burrata Salad

How to Make Baked Sea Bass

5 from 1 vote

This baked sea bass recipe gives you an easy-to-make yet delicious main course with juicy sea bass and hearty baked vegetables.

- by Tuyet Pham, Luna Regina, 2022-09-06

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• cook TIME 45 mins
• prep TIME 12 mins
• total TIME 57 mins

• COURSE Main Course
• CUISINE Global
• SERVINGS
  4

  servings
• CALORIES 457 kcal

INGREDIENTS

1x2x3x

• 26 oz skin-on boneless sea bass fillets
• 26 oz potatoes (cut into small wedges)
• 8 oz asparagus
• 6 oz cherry tomatoes
• 2 tbsp parsley (finely chopped)
• 2 oz lemon (sliced)
• 2 tbsp unsalted butter
• 2 1/2 tbsp olive oil
• 1/2 tsp garlic powder
• 1/2 tbsp lemon juice
• 1 tsp Cajun seasoning
• 1/2 tsp salt (divided)
• 1/2 tsp pepper

INSTRUCTIONS

Prep:

1

Sea bass: Lay the fillets skin-side down on a flat surface. Use your finger and feel down the fillets lengthwise to check for pin bones. If you can feel the tips, press on the flesh gently and use tweezers to pull the bones out. Turn the fillets over and score the skin three to four times.

2

Potatoes: Wash thoroughly under cold running water, and rinse multiple times to remove the dirt. Use a potato peeler and peel away from one end of the potato to the other in one motion. Cut the potatoes into small wedges.

3

Cherry tomatoes: Wash gently under cold running water.

4

Asparagus: Remove the woody ends at the bottom of the asparagus with your hands. They will snap right off with a bit of pressure. Wash under running water.

5

Lemon: Slice off the top and bottom of the lemon. Stand the lemon up vertically and cut it in half. Remove the seeds. Slice to your desired thickness.

6

Parsley: Wash under running water and bunch it together on the cutting board. Chop finely with a knife.

Cook:

1

Cook the potatoes: Season 26 oz potatoes with 2 tbsp butter and 1/4 tsp salt. Cook in the microwave for 10 minutes.

2

Season the sea bass: Rub 26 oz sea bass with 2 1/2 tbsp olive oil, 1/2 tsp pepper, 1/2 tsp garlic powder, 1/2 tbsp lemon juice, 1/4 tsp salt, and 1 tsp Cajun seasoning. Mix well.

3

Bake the potatoes: Take them out of the microwave and place them on a lined baking tray. Bake at 475 °F for 15 minutes.

4

Bake the sea bass and other vegetables: Take the potatoes out and place them on one side of the baking tray. Add 6 oz cherry tomatoes, 8 oz asparagus, and sea bass fillets and bake at 475 °F for another 20 minutes.

5

Serve: Take everything out of the oven and start plating. Sprinkle with 2 tbsp parsley and decorate with 2 oz lemon slices. Enjoy.

NUTRITION

Nutrition Facts

How to Make Baked Sea Bass

Amount Per Serving (1 serving)

Calories 457Calories from Fat 167

% Daily Value*

Fat 18.6g

29%

Saturated Fat 5.9g

37%

Cholesterol 163mg

54%

Sodium 530mg

23%

Potassium 1471mg

42%

Carbohydrate 35g

12%

Fiber 6g

25%

Sugar 5g

6%

Protein 38g

76%

Vitamin A 990IU

20%

Vitamin C 41mg

50%

Calcium 72mg

7%

Iron 4mg

22%

* Percent Daily Values are based on a 2000 calorie diet.

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