Mediterranean Baked Sea Bass

🌍 Cultural Description:

Mediterranean baked sea bass is a classic dish celebrated across coastal Mediterranean regions, particularly in Greece, Italy, and Spain. The delicate flavor of sea bass complements vibrant Mediterranean ingredients like tomatoes, olives, and herbs.

🍽️ Nutritional Highlights:

Sea bass is rich in protein and low in calories, providing essential nutrients like omega-3 fatty acids, vitamin D, and selenium. Mediterranean ingredients like tomatoes and olives add antioxidants and heart-healthy fats.

💡 Recipe Success Tips:

• Choose fresh sea bass fillets with clear eyes, firm flesh, and no strong odor.
• Use ripe tomatoes and quality olives to enhance flavor.
• Keep baking temperatures moderate to maintain the tenderness of the fish.

🛒 Ingredients (Brief Description):

• Sea Bass Fillets (2 pieces, approx. 150g each): Fresh, firm-textured white fish.
• Cherry Tomatoes (10–12 pieces, halved): Juicy and sweet, adding freshness.
• Black Olives (10–12 pieces, sliced): Briny, savory flavor enhancing the dish.
• Garlic (2 cloves, sliced thinly): Aromatic flavor enhancer.
• Olive Oil (2 tbsp): Healthy fat essential in Mediterranean cooking.
• Fresh Basil (a handful, chopped): Adds vibrant herbaceous flavor.
• Lemon (1, sliced thinly): Adds brightness and acidity.
• Salt and Freshly Ground Black Pepper (to taste): For balanced seasoning.

👩‍🍳 Preparation Method:

1. Rinse sea bass fillets with cold water and pat dry thoroughly.
2. Season fillets generously with salt, pepper, and a drizzle of olive oil.
3. Prepare a baking dish by lightly coating it with olive oil.
4. Arrange fillets in the baking dish, then evenly distribute cherry tomatoes, olives, garlic slices, and lemon slices on top.

🔥 Cooking Method:

1. Preheat the oven to 180°C (350°F).
2. Bake the sea bass uncovered for approximately 15–20 minutes, until the fish is opaque and flakes easily with a fork.
3. Remove from the oven and sprinkle with fresh chopped basil before serving.

🍚 Serving Suggestions:

Serve this flavorful dish with warm crusty bread, steamed rice, or roasted Mediterranean vegetables. A fresh green salad also pairs nicely.

⏱️ Recipe Details:

• Preparation Time: 10 minutes
• Cooking Time: 20 minutes
• Total Time: 30 minutes
• Difficulty Level: Beginner
• Serves: 2

📊 Nutritional Value (per serving):

• Calories: 280 kcal
• Protein: 28g
• Fat: 15g
• Carbohydrates: 7g
• Fiber: 2g

❄️ Storage Instructions:

• Refrigeration: Store leftovers in an airtight container in the fridge for up to 2 days.
• Reheating: Reheat gently in the oven at low temperature (150°C/300°F) or briefly in the microwave, ensuring moisture retention by covering the dish.

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Mediterranean Baked Sea Bass

Author: Naji Bilo Courses: Fish Dishes

Difficulty: Beginner Prep Time 10 mins Cook Time 20 mins Total Time 30 mins

Cooking Temp: 180  C Servings: 2 Calories: 280

Description

Sea bass is rich in protein and low in calories, providing essential nutrients like omega-3 fatty acids, vitamin D, and selenium. Mediterranean ingredients like tomatoes and olives add antioxidants and heart-healthy fats.

Recipe ingredients

Scale

1/2x 1x 2x 3x

• Sea Bass Fillets (2 pieces, approx. 150g each)
• Cherry Tomatoes (10–12 pieces, halved)
• Black Olives (10–12 pieces, sliced)
• Garlic (2 cloves, sliced thinly)
• Olive Oil (2 tbsp)
• Fresh Basil (a handful, chopped)
• Lemon (1, sliced thinly)
• Salt and Freshly Ground Black Pepper (to taste)

Instructions

1. Choose fresh sea bass fillets with clear eyes, firm flesh, and no strong odor.
2. Use ripe tomatoes and quality olives to enhance flavor.
3. Keep baking temperatures moderate to maintain the tenderness of the fish.

Nutrition Facts

Servings 2

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Amount Per Serving

Calories 280kcal

% Daily Value *

Total Fat 15g24%

Total Carbohydrate 7g3%

Dietary Fiber 2g8%

Protein 28g57%

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* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

❄️ Storage Instructions:

Refrigeration: Store leftovers in an airtight container in the fridge for up to 2 days.

Reheating: Reheat gently in the oven at low temperature (150°C/300°F) or briefly in the microwave, ensuring moisture retention by covering the dish.

Keywords: Salmon is an excellent source of protein, omega-3 fatty acids, vitamins, and minerals, supporting heart health, brain function, and overall well-being. Adding lemon and garlic enhances not just flavor, but also antioxidant benefits.