Mediterranean Baked Sea Bass with Herb-Infused Vegetables
This delightful Mediterranean Baked Sea Bass recipe brings together the freshest flavors from the Aegean coast, showcasing the tender sea bass harmoniously paired with a vibrant medley of vegetables. Inspired by the traditional culinary techniques of Turkey, this dish features succulent fish fillets topped with a fragrant mixture of onions, tomatoes, and garlic, elegantly layered alongside par-boiled potatoes. With a drizzle of olive oil and a hint of lemon, this simple yet exquisite one-dish meal not only tantalizes the taste buds but also offers a wholesome, healthy dining experience. Perfect for gatherings or a cozy family dinner, serve it fresh from the oven with zesty lemon wedges to enhance its savory flavor profile.
N/A
Servings
N/A
Calories
13
Ingredients
Ingredients
Sea bass fillets
4 (Fresh, skin-on, bones removed)
Onion
1 (Finely chopped)
Garlic cloves
3 (Crushed and finely chopped)
Medium tomatoes
3 (Finely chopped)
Medium potatoes
2-3 (Par boiled for 10 minutes, then sliced thinly)
Lemon
1/2 (Juiced)
Water
1/4 cup (N/A)
Olive oil
4 tbsp (N/A)
Red pepper flakes
1 tsp (N/A)
Salt
to taste (N/A)
Fresh ground pepper
to taste (N/A)
Italian parsley
1/4 cup (Coarsely chopped)
Lemon wedges
4 (To serve)
Instructions
1
Preheat your oven to 350°F (175°C).
2
Begin by washing the potatoes thoroughly. Boil them in salted water for about 10 minutes until they are partially cooked, then drain and let them cool. Once they are cool enough to handle, slice the potatoes into thin rounds.
3
In a large, heavy-bottomed skillet, heat 2 tablespoons of olive oil over medium heat. Add the finely chopped onions and sauté for 3-4 minutes until translucent and soft. Stir in the crushed garlic and diced tomatoes, cooking for another 2-3 minutes until the mixture is fragrant.
4
Pour in the water and freshly squeezed lemon juice. Season the mixture generously with salt and freshly ground black pepper. Allow this to simmer gently for 2 minutes on low heat before removing it from the heat and letting it cool slightly.
5
Generously grease a baking dish with the remaining 2 tablespoons of olive oil. Arrange the sea bass fillets in the dish, layering the par-boiled potato slices around them. Brush everything with olive oil and season with additional salt and pepper to taste.
6
Spread the prepared tomato and onion mixture evenly over the fish fillets, ensuring an even distribution of flavors. Tightly cover the baking dish with aluminum foil.
7
Bake in the oven for 20-25 minutes, or until the fish is cooked through and flakes easily with a fork.
8
After baking, carefully remove the foil and sprinkle the chopped parsley and red pepper flakes over the fish. Serve immediately with lemon wedges for a refreshing touch.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Mediterranean Baked Sea Bass with Herb-Infused Vegetables?
It is a flavorful Aegean-style dish featuring tender sea bass fillets paired with a medley of onions, tomatoes, garlic, and par-boiled potatoes.
How many sea bass fillets do I need?
The recipe requires 4 fresh sea bass fillets with the skin on and bones removed.
What is the recommended oven temperature?
You should preheat your oven to 350°F (175°C) for baking this dish.
How should the potatoes be prepared?
Potatoes should be par-boiled in salted water for 10 minutes, then sliced into thin rounds before baking.
How many garlic cloves are used in this recipe?
The recipe calls for 3 garlic cloves, which should be crushed and finely chopped.
How long should I bake the sea bass?
The sea bass should be baked for 20-25 minutes until it flakes easily with a fork.
Should the baking dish be covered?
Yes, you should tightly cover the baking dish with aluminum foil during the baking process.
What type of oil is best for this recipe?
The recipe specifically calls for 4 tablespoons of olive oil divided for sautéing and greasing the dish.
What vegetables are included in the tomato mixture?
The mixture consists of finely chopped onion, crushed garlic, and diced medium tomatoes.
Is this recipe considered healthy?
Yes, it is described as a wholesome and healthy one-dish meal inspired by Turkish culinary techniques.
What garnish is used for the finished dish?
The dish is garnished with 1/4 cup of coarsely chopped Italian parsley and red pepper flakes.
How do I prepare the tomatoes?
You will need 3 medium tomatoes that are finely chopped.
How much water is added to the sauce?
Add 1/4 cup of water to the tomato and onion mixture while simmering.
Do I need to sauté the onions first?
Yes, sauté the onions in olive oil for 3-4 minutes until they are soft and translucent.
What type of parsley should I use?
Italian parsley is recommended for the best flavor profile.
How much lemon juice is used in the sauce?
The recipe uses the juice of 1/2 a lemon in the simmering mixture.
What are the primary seasonings?
The dish is seasoned with salt, freshly ground black pepper, and red pepper flakes.
Can I serve this with extra lemon?
Yes, it is suggested to serve the fish with 4 lemon wedges for added zest.
How many potatoes are required?
You will need 2 to 3 medium potatoes for this recipe.
What culture inspired this dish?
The recipe is inspired by the traditional culinary techniques of Turkey and the Aegean coast.
How do I know when the fish is fully cooked?
The fish is ready when it is cooked through and flakes easily when tested with a fork.
Is this recipe suitable for families?
Yes, it is described as perfect for gatherings or a cozy family dinner.
What is the first step in the instructions?
The first step is to preheat your oven to 350°F (175°C).
Should the potato slices be thick or thin?
The potatoes should be sliced into thin rounds after they have been par-boiled.
How many servings does this recipe make?
While not explicitly stated, the use of 4 fillets typically suggests it serves 4 people.
When do I add the red pepper flakes?
Sprinkle the red pepper flakes over the fish after it has been removed from the oven.
How long should the tomato mixture simmer?
The mixture should simmer gently for 2 minutes on low heat.
Can I use skinless sea bass?
The recipe specifies skin-on fillets, but skinless can be used if preferred, though textures may vary.
What makes this a 'one-dish meal'?
It is a one-dish meal because the fish, vegetables, and potatoes are all baked together in a single dish.
How much red pepper flakes should I use?
The recipe suggests using 1 teaspoon of red pepper flakes.