If you expect heartiness, versatility, and an excellent comfort meal from a casserole recipe, our sea bass casserole recipe will not disappoint you. This convenient recipe is suitable if you want to use leftovers in your fridge or make meals for the next few days.
We make this simple casserole with two easy-to-eat main ingredients: sea bass and potatoes. Treat yourself and your loved ones with this beautiful recipe.
Is Sea Bass Casserole Healthy?
When it comes to a dish with milk, heavy cream, and cheese, you may be skeptical if it’s suitable for a healthy diet. Don’t worry, the answer is yes.
Despite containing the high-calorie ingredients above, this dish contains only 468 calories and 7.8 g of saturated fat in each serving. Aside from that, the sodium level is also kept within the limits of our nutrition guidelines at 553 mg.
With 6 oz sea bass per serving, this casserole provides you with 39.6 g of protein in one portion. The benefits of sea bass don’t stop here, this fish is also a source of omega-3 fatty acids.
Lastly, potatoes are a great source of fiber and other vitamins and minerals.
Ingredients for This Recipe
Sea bass: The lean and flaky texture of sea bass is perfect for a casserole. The fish is delicate and tender when cooked down in the rich sauce, yet it’s firm enough to hold together in the dish.
We season the fish with paprika, salt, pepper, mustard, and flour to give it more flavor.
Potatoes: Potatoes do double duty in this recipe by taking on both the starch and vegetable role in this casserole. Their pleasant flavor and texture contribute greatly to their versatility.
Also, cutting potatoes into thin slices allows you to channel your inner artist. You can stack them in a way that resembles fish scales, which is another reason to give this recipe a try.
Sauce: We make a simple and rich sauce with milk and heavy cream. This sauce will coat nicely around the fish and potatoes, making them extra satisfying.
Topping/garnish: How can we leave out cheese? The last ingredient of the casserole is melted cheddar cheese. Also, we sprinkle some parsley on top as a finishing touch and to add some greens.
Tips for Cooking a Perfect Casserole
Consistency is key
Maintaining consistency is important for casseroles because you are cooking all the ingredients together at the same time.
Cutting the ingredients into similar sizes helps them cook evenly and achieve a greater aesthetic. Also, partially cook the ingredients in advance to give them a head start as they don’t all have the same cooking time.
Avoid mushy casserole
Drain the pasta, vegetables, and frozen items thoroughly before baking them to prevent the excess water from turning the casserole mushy.
Choose the right cheese
Different types of cheese have different flavors, textures, moisture, and fat content. Decide what your casserole needs and choose the suitable ones.
Assemble the casserole correctly
Do not fill your baking dish fully and leave room for the ingredients to expand. Also, consider covering the baking dish to lock in the moisture or leaving it uncovered for the surface to crisp and brown.
The sky’s the limit when it comes to casseroles. Experiment with your favorite ingredients, take advantage of leftovers, and add interesting toppings to incorporate more items and make a stacked main course.
How to Store and Reheat Sea Bass Casserole
Casseroles should last for up to 3 days in the fridge and 2 to 3 months in the freezer.
We recommend cutting the dish into separate portions to store, but refrigerating the entire casserole in the baking dish is also fine. Make sure to cover the dish carefully with foil to avoid losing moisture.
Reheat in the microwave for 1 minute then 30-second increments until warm. If possible, warm it up in a preheated oven at 350 °F for 20 minutes. Remember to let it come to room temperature and keep the cover on before reheating.
What to Serve With Sea Bass Casserole
We reckon light and vibrant side dishes would be fitting to serve alongside this rich and creamy main course. Here are some of our favorites:
Tuyet Pham is an award-winning Saigonese chef who believes that joy is the secret ingredient to delicious food. At Healthy Recipes 101, Tuyet personally tests and simplifies every recipe, ensuring maximum flavor with minimal effort. With a background at prestigious French restaurants P’TI Saigon and Le Corto, Tuyet knows how to make every dish exceptional.
Luna Regina is an accomplished writer and author who dedicates her career to empowering home cooks and making cooking effortless for everyone. She is the founder of HealthyKitchen101.com and HealthyRecipes101.com, where she works with her team to develop easy, nutritious recipes and help aspiring cooks choose the right kitchen appliances.
Natalie Butler is a registered dietitian nutritionist with a passion to help others live their best life through food, fitness, safer beauty and a healthy lifestyle. She has expertise with a variety of diets and diseases and believes that there is no one-size-fits-all approach for health.
Sea bass casserole had such a great combination of flavors and textures, all in one dish!