Are you looking for a satisfying meal without extensive preparation? Look no further than our roasted sea bass recipe.
This recipe serves up tender and flaky sea bass on rich and cheesy polenta, tender asparagus, and tasty white mushrooms. This dish isn’t much of a hassle to whip up, yet the result is a gorgeous restaurant-quality main course.
Give this recipe a shot – you won’t be disappointed.
Is Roasted Sea Bass Healthy?
Yes, roasted sea bass is a healthy main course.
The main ingredient, sea bass, is an outstanding source of lean protein and omega-3 fatty acids.
The side ingredients – asparagus and white mushrooms – contain fiber, which promotes digestive health and supports weight loss. They are also respectable sources of antioxidants.
Polenta – and cornmeal in particular – contain valuable antioxidants known as carotenoids, which can play a role in preventing age-related diseases. However, it may still raise some eyebrows because it contains butter, cheese, milk, and heavy cream.
Judging by the nutrition values of this dish, these high-calorie ingredients won’t be a problem. Each serving of the dish contains only 466 calories, 7.4 g saturated fat, and 574 mg sodium – all within the limits of our nutrition guidelines.
Ingredients You Will Need
- Sea bass
Roasting is a balanced way to cook sea bass because the flesh is evenly cooked through and the skin is crispy.
We season the fish with a diverse blend: Cajun seasoning, garlic powder, paprika, salt, and pepper are the spices that we use in this recipe, with garlic acting as an aromatic. Lastly, we add olive oil to combine everything.
- Polenta
Polenta plays the role of the starch component – which is usually rice, pasta, or mashed potatoes.
In this recipe, we make polenta by mixing cornmeal with chicken broth and milk. Water is more than enough to get the job done, but cooking polenta with broth and milk adds two things: extra flavor and creaminess.
To double down on the richness, we stir in parmesan cheese, butter, and heavy cream. This polenta makes a perfect “sauce” to eat with the fish.
- Vegetables
Crunchy asparagus and lemon slices are roasted alongside the fish. These vegetables release flavors that blend with the fish, adding more taste to the sea bass fillets.
Sautéed mushrooms make a mini side dish that adds a different texture to the dish.
How to Make Sea Bass Skin Crispy in the Oven
The first step is to make sure that the skin is dry. Patting the fillets dry with paper towels and then letting them rest at room temperature for an hour will effectively dry the skin.
Placing the fish correctly will also help crisp the skin. Similar to searing on a hot pan, laying the fish skin-side towards the heat source will make it crispy. In this recipe, we roast the sea bass fillets skin-side up so that they are near the upper heat source.
How to Store and Reheat the Leftovers
Sea bass will last for 3-4 days in the fridge and up to 4 months in the freezer. Store the leftovers in airtight containers or heavy-duty freezer bags.
You can reheat the fish the same way you cooked it. Place the fish on a lined baking tray or baking dish and cover with foil to lock in the moisture. Bake in a 275 °F preheated oven until the fish reaches 145 °F.
What to Serve With
Here are our favorite salads to serve with this delectable main course. Try them out to accompany our delicious roasted sea bass.
How to Make Roasted Sea Bass
Our roasted sea bass recipe features sea bass fillets in their full glory along with creamy polenta, crunchy asparagus, and sautéed white mushrooms.
- cook TIME 23 mins
- prep TIME 7 mins
- total TIME 30 mins
- COURSE Main Course
- CUISINE Global
- SERVINGS servings
- CALORIES 466 kcal
INGREDIENTS
- 26 oz skin-on sea bass fillets
- 12 oz asparagus
- 8 oz white mushrooms (sliced)
- 2 oz lemon (sliced)
- 3/4 cup cornmeal
- 0.5 oz shredded parmesan cheese
- 1 1/2 cup unsalted chicken broth
- 1 cup milk
- 2 tbsp heavy cream
- 2 tbsp olive oil (divided)
- 1 tbsp unsalted butter
- 1/2 tbsp garlic (minced)
- 1/2 tsp Cajun seasoning
- 1/2 tsp garlic powder
- 1/2 tsp paprika
- 1/2 tsp salt (divided)
- 1/2 tsp pepper
- 2 tbsp parsley (finely chopped)
INSTRUCTIONS
Prep
Check the sea bass fillets: Pull out the pin bones from the fillets with tweezers.
Prepare the asparagus: Snap off the woody ends of the asparagus.
Slice the mushrooms: Cut off the stem and place the mushrooms flat-side down. Cut them into thin slices.
Slice the lemon: Cut the lemon into thin, round slices, then halve again.
Mince the garlic.
Chop the parsley.
Cook
Season the sea bass: Season 26 oz sea bass fillets with 1 tbsp olive oil, 1/4 tsp salt, 1/2 tsp pepper, 1/2 tsp paprika, 1/2 tbsp garlic, 1/2 tsp garlic powder, and 1/2 tsp Cajun seasoning. Rub the seasoning blend on the fillets.
Prepare the baking tray: Place the sea bass skin-side up, 12 oz asparagus, and 2 oz sliced lemon on a lined baking tray.
Roast the sea bass and vegetables: Cook in the oven for 15 minutes at 475 °F.
Cook the mushrooms: Place a pan over medium heat until hot. Add 1 tbsp olive oil and 8 oz white mushrooms. Stir for 5 minutes and remove from the heat.
Make the polenta: Reduce the heat and in the same pan, add 3/4 cup cornmeal, 1 cup milk, 1 1/2 cup unsalted chicken broth, and 1/4 tsp salt. Stir for 10 minutes.
Thicken the polenta: Stir in 1 tbsp unsalted butter, 2 tbsp heavy cream, and 0.5 oz shredded parmesan cheese until perfectly combined.
Garnish and serve: Divide the polenta, vegetables, and sea bass into 4 servings. Sprinkle with 2 tbsp parsley. Enjoy.
NUTRITION
Tuyet Pham
Head Chef, Culinary Consultant
Luna Regina
Writer, Author
Natalie Butler, RD, LD
Nutrition Reviewer