Oven Baked Sea Bass with Vegetables
This easy and healthy oven-baked whole sea bass recipe delivers a restaurant-quality Mediterranean seafood dinner right to your kitchen. Featuring two whole, gutted sea bass nestled on a colorful bed of vegetables this sheet pan meal is naturally high in protein and gluten-free. Infused with aromatic flavors the dish is baked to tender perfection under foil to lock in maximum flavor and moisture.Perfect for both busy weeknights or an impressive weekend dinner, this wholesome one-pan recipe requires minimal prep and cleanup while delivering rich, savory, and bright citrus notes that will satisfy any seafood lover.
Equipment
- 1 Baking sheet / tray
- 1 Frying pan / skillet
- 1 Chef's knife
- 1 cutting board
- 1 measuring cup
- 1 Parchment paper
- Aluminum foil
- 1 food thermometer
Ingredients
- 250 gr (9 oz) potatoes
- 2 large carrots
- 1 large zucchini
- 1 clove garlic
- 1 onion
- 200 gr (7 oz) fresh broccoli florets
- 1 tsp thyme
- 2 whole gutted sea bass or seabream
- ½ lemon
- 2 fresh rosemary springs
- 7 Tbsp olive oil
For the sauce
- 150 ml (5 fl. oz) dry white wine
- 100 ml (3.5 fl oz) water
- 1 tsp cornstarch
- Juice of ½ lemon
- 2 tsp honey
- ½ tsp thyme
- some pepper
Instructions
Vegetable & Base Preparation
- Preheat the oven to 200°C (392°F).
- Heat a dry frying pan on the highest setting.
- Meanwhile, peel the potatoes, cut them in half, and slice them thinly.
- Add 2 tbsp of olive oil to the hot pan and sauté the potatoes over medium heat until lightly browned. Season with salt and pepper.
- Halve the zucchini lengthwise, peel the carrots, and slice both thinly.
- Transfer the sautéed potatoes from the pan onto a baking sheet large enough to comfortably fit the fish.
- Heat another 2 tbsp of olive oil in the same pan and sauté the zucchini and carrots until lightly browned. Season with salt and pepper, then add them to the potatoes on the baking sheet.
- Peel the onions, cut them in half, and slice into strips. Mince the garlic. Add both to the vegetables on the tray, sprinkle the thyme over everything, and toss well to combine.
Fish Preparation & Baking
- Slice the lemon into roughly 0.5 cm (0.2 inch) thick rounds.
- Clean the fish, season the cavity with salt, and stuff each with 2 lemon slices and 1 sprig of thyme. Season the outside of the fish with salt and arrange them on top of the vegetables. Drizzle the surface of the fish with the remaining olive oil.
- Cover the baking sheet first with baking paper, then with aluminum foil, crimping the edges tightly to seal.
- Bake on the top rack of the preheated oven for 30 minutes. Then, remove the foil and paper cover and bake for another 10 minutes. The fish is done when it reaches a core temperature of 67°C (153°F).
Sauce Preparation
- Heat the white wine in a frying pan and let it simmer until the alcohol has evaporated.
- Mix the water with the lemon juice and cornstarch, then add the mixture to the wine and bring to a boil.
- Crumble the bouillon cube and add it to the liquid. Stir in the thyme and continue to simmer until the sauce has thickened.
- Finally, season to taste with honey and pepper. Fillet the baked fish and pour the sauce over the top before serving.
Notes
I'm not a big fan of including calories and nutritional information in recipes, even though I pay attention to eating a calorie-conscious diet.
The calorie information in my recipes should be considered a guideline and average value. Anyone who really wants or needs to be precise with calories should ALWAYS base their calculations on the specific ingredients they use. Therefore, the actual calorie count may vary from my estimates.