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Recipe Category / Seafood and Fish

Oven-roasted sea bass

  • Gluten Free Diet

    Excludes foods containing gluten, such as wheat, barley, rye and their by-products.

  • Dairy Free Diet

    Excludes foods such as milk, yoghurt, cheese and their by-products.

  • Egg Free Diet

    It is usually followed when someone is allergic to this food.

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.

Oven-roasted sea bass

Method

For the sea bass

  • Preheat the oven to 200ο C (390ο F) set to fan and put a rack inside to get very hot.
  • Cut the lemon into slices and set it aside.
  • Sprinkle the cavity of each sea bass with salt, pepper, add the lemon slices and the oregano.
  • Spread the olive oil on the outside of the sea bass and sprinkle the coarse salt on both sides.
  • Pour the water in a baking pan. Remove the hot rack from the oven and place it on the baking pan. Place the sea bass onto the rack and roast for 15-20 minutes.
  • Remove from the oven and, with a piece of paper, discard the coarse salt from the outside of the fish.
  • Set the water of the baking pan aside, into a bowl.

For the salad

  • Cut the potatoes into irregular pieces and add them into a bowl.
  • Add the vinegar, salt, pepper, and mix.
  • Add the olive oil, the capers, the green part of the spring onion and the parsley finely chopped, the pepper cut into small cubes, and mix.

For the olive oil-lemon dressing

  • In the bowl with the water of the baking pan, add the lemon juice along with the mustard, and whisk well with a hand whisk.
  • Add the olive oil very slowly by whisking constantly until the dressing is thick.
  • Serve the sea bass with the olive oil-lemon dressing, the salad, parsley, and pepper.
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Nutritional
Chart

Nutrition information per portion

993
Calories (kcal)
50 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

48.0
Total Fat (g)
69 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

7.7
Saturated Fat (g)
39 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

68.0
Total Carbs (g)
26 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

8.2
Sugars (g)
9 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

64.0
Protein (g)
128 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

9.5
Fibre (g)
38 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

6.0
Sodium (g)
100 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*To calculate nutritional table data, we use software by Nutritics logo

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