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.