by Elisabeth Duckeck
When I put together my weekly meal plan, I make sure that we eat fish at least once a week. Whether you are hosting a dinner for two or looking for a nutritious recipe, this easy-to-follow oven dish delivers flavors with minimal effort.
Regular fish consumption is an important part of a healthy diet. Depending on the type of fish, it is an important source of Omega 3 fatty acids, iodine and vitamin D.
The right sauce for the right fish dish
The perfect sauce to complement a dish with fish can elevate from simple to extraordinary. While classics like lemon-butter, dill-mustard, tangy remoulade, or a fresh salsa verde are always great choices, the variety of flavors to explore is endless.
In Greece, for example, a simple fish dish such as sea bream is served with a simple sauce made from lemon juice and olive oil (ladolemono / λαδολέμονο).
This dish features a simple yet incredibly tasty fish sauce that strikes the perfect balance of flavor without overshadowing the fresh catch. It’s quick to prepare and guaranteed to impress—try it out and see for yourself!
Cooking tip: alternative fish
If you can’t find sea bass, you can also use gilthead seabream. I’ve tried both, and seabream works perfectly fine. The only difference is that sea bass has small, fine bones which can be a bit annoying. Gilthead seabream, depending on its size, has larger bones that are easier to spot while eating. As with all fish: be careful not to swallow any bones.
Last but not least:
In recent years, there has been much discussion about not placing aluminum foil directly on food being cooked. The main reason for this is that aluminum ions can leach from the foil into the food under certain conditions. While our bodies can excrete small amounts of aluminum through the kidneys, the metal accumulates in bones and organs if intake is consistently too high.
This applies especially to foods with a high acid or salt content and high temperatures during cooking or baking.
For this reason, the baking sheet in this recipe is covered with parchment paper and aluminum foil. By sealing the tray with parchment paper and foil, the fish steams to perfection and the vegetables cook evenly without burning from the oven’s heat. You might even find aluminum foil already coated with baking paper in your local supermarket.
Healthy Moussaka Revisited – A Lighter Take on the Greek Classic
Equipment
- 1-2 baking sheet
- 4 parchment papers
- 1 saucepan
- 1 Frying pan
- 1 mandoline slicer
- 1 oil mister
What you need
- 600 gr (21 oz) potatoes (or 3 medium size)
- 500 gr (17.5 oz) zucchini (or 2 medium size)
- 500 gr (17.5 oz) aubergines / eggplants (or 2 medium size)
- 100 gr (1 cup) grated carrot
- appr. 150 gr (5.3 oz) chopped onion (or 1 large)
- 1 minced garlic clove
- 1 Tbsp tomato paste
- 450 gr (1 lb) lean minced beef / low-fat ground beef
- 100 ml (3.4 fl oz) dry red wine
- 1 tsp cinnamon
- ¼ tsp nutmeg
- 1 tsp salt
- ¼ tsp pepper
- ½ tsp dried oregano or thyme
- 1 can diced tomatoes (400 gr / 14 oz)
- 1 pinch of sugar
- 4 Tbsp olive oil
- ½ tsp olive oil for greasing the baking pan (or 3 sprays from an oil mister)
- 1 Tbsp bread crumps
For the Bechamel
- 100 gr (7 Tbsp) margarine
- 100 gr (¾ cup) all-purpose flour
- 500 ml (2 cups) low fat milk (2%)
- 500 ml (2 cups) vegetable broth
- ¼ tsp nutmeg
- ½ tsp salt
- ¼ tsp pepper
- 1 large egg
- 40 gr (1.4 oz) egg white
- 100 gr (1 cup) Graviera light grated
How to prepare
Preparing the Béchamel:
- Combine the milk with the vegetable broth in a jug and set aside.500 ml (2 cups) low fat milk (2%),500 ml (2 cups) vegetable broth
- Melt the margarine in a large pot over medium heat. Add the flour and stir continuously with a whisk until a smooth, well-blended roux forms.100 gr (7 Tbsp) margarine,100 gr (¾ cup) all-purpose flour
- Gradually pour in the milk-broth mixture in small batches, whisking constantly to prevent any lumps from forming. Season to taste with salt, pepper, and nutmeg.¼ tsp nutmeg,½ tsp salt,¼ tsp pepper
- Bring the mixture to a boil, stirring constantly, until a thick and creamy Béchamel sauce develops. Remove the pot from the heat and stir in the grated Graviera cheese until completely melted. Set aside and allow the sauce to cool down.100 gr (1 cup) Graviera light
Preparing the Meat Sauce:
- Heat 1 tablespoon of olive oil in a frying pan over medium heat. Add the chopped onion and minced garlic and sauté for about 5 minutes until soft and translucent.appr. 150 gr (5.3 oz) chopped onion,1 minced garlic clove
- Add the minced beef to the pot. Cook until the meat is browned, using a wooden spoon to break up any large chunks. Add the grated carrot and cook for another 2 minutes.450 gr (1 lb) lean minced beef / low-fat ground beef,100 gr (1 cup) grated carrot
- Stir in the tomato paste and roast it for a minute or two until it lightly sticks to the bottom of the pot. This enhances the depth of flavor.1 Tbsp tomato paste
- Deglaze the pot with the dry red wine, scraping up the browned bits from the bottom. Season with thyme (or oregano), nutmeg, cinnamon, salt, and pepper. Let it simmer on medium heat until the liquid has completely evaporated.1 tsp cinnamon,¼ tsp nutmeg,1 tsp salt,¼ tsp pepper,½ tsp dried oregano or thyme,100 ml (3.4 fl oz) dry red wine
- Add the canned diced tomatoes and a pinch of sugar. Stir well, cover the pot halfway with a lid, and let it simmer over medium heat for another 15 to 20 minutes until the liquid reduces and you are left with a thick, rich meat sauce.1 can diced tomatoes,1 pinch of sugar
Preparing the Vegetables:
- Preheat your oven to 200°C (390°F).
- In the meantime, use your mandoline slicer to cut the potatoes, zucchini, and aubergines lengthwise into slices about 0.5 cm (0.2 inches) thick.600 gr (21 oz) potatoes,500 gr (17.5 oz) zucchini,500 gr (17.5 oz) aubergines / eggplants
- Prepping aubergines (eggplants) for the mandoline is easy when you follow this method. First, trim off the stem at the top and the blossom end at the bottom. If your aubergines are too long to fit onto the mandoline, simply cut them in half crosswise first, then slice those pieces in half lengthwise.
- Line a baking sheet with parchment paper and arrange the aubergine and zucchini slices on it. Use a fork to score gentle grooves lengthwise on top of each slice. Lightly season with salt and brush everything with 2 tablespoons of olive oil. Cover the vegetables with a second sheet of parchment paper and bake at 200°C (390°F) for 15 to 20 minutes until they are soft but not dry.
- Toss the potato slices with 1 tablespoon of olive oil. Place them in the air fryer and cook at 195°C (380°F) for 25 minutes. Give the air fryer basket a quick shake after about 13 minutes to ensure the potatoes brown evenly.4 Tbsp olive oil
Assembling and Baking the Moussaka:
- Grease a 25×30 cm (approx. 10×12 inch) baking pan or casserole dish with ½ tablespoon of olive oil (about 3 sprays from an oil mister, which is around 1 g). Sprinkle 1 tablespoon of breadcrumbs evenly over the bottom.½ tsp olive oil,1 Tbsp bread crumps
- Arrange the air-fried potato slices in an even layer at the bottom of the dish and season lightly with salt. Place the zucchini slices directly on top of the potatoes.
- Separate the egg yolk from the egg whites. Whisk the two egg whites until stiff peaks form. In a separate small bowl, beat the egg yolk well, then gently fold it into the beaten egg whites.1 large egg,40 gr (1.4 oz) egg white
- Stir this egg mixture into the Béchamel sauce, ensuring the sauce is only lukewarm so the eggs do not scramble.
- Mix about ½ cup of the Béchamel sauce into the prepared meat sauce, then spread the meat mixture evenly over the zucchini layer.
- Arrange the aubergine slices on top of the meat sauce, then pour the remaining Béchamel over everything and smooth it out with a spatula. Bake in the preheated oven at 200°C (390°F) for 35 to 40 minutes, or until the top turns a beautiful golden-brown.
- Allow the Moussaka to cool down and rest for 45 to 60 minutes before slicing. This crucial step lets the layers set perfectly so it holds its shape when served.
Notes
Loved this sea bass recipe? Find the perfect dessert of a chocolate tart with blueberries and follow this link to Sweet Stuff
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