fbpx

Baked Sea Bass Fillet Recipe

Chef Cindy Mooney , On December 7, 2019

Mealpro

Difficulty: Easy

Time: 20min

Serves: 5 People

Cost: Medium

Roasted sea bass Recipe Overview

Sea bass is a lean whit fish low in calories and high in protein. The meat has a mild, delicate flavor profile with a subtle sweetness that is similar to grouper or cod. The flesh is moist, buttery, and tender, with firm, medium-sized flakes like haddock. Sea bass is an excellent choice for people with a sensitive palate that don’t enjoy “fishy tasting” seafood.

You can frequently find sea bass fish fillets in breaded form at the grocery store, however for a healthy version of the sea bass recipe uses all natural, white sea bass fillets. Our roasted sea bass recipe uses 4oz-6oz cleaned sea bass fillets. Non-cleaned sea bass fillets have spines and sharp gill covers, which should be removed before cooking.

While chilean sea bass from the southern pacific is at risk of being over-fished, organizations that promote sustainable fishing suggest that people avoid eating this fish in favor of farmed sea bass from the mediterranean.

“Our lives and our futures depend on the health of our beautiful, blue living ocean. When we protect the ocean, we are safeguarding the amazing living systems that delight and sustain us. We can create a future where we and the ocean thrive together. Let’s do it!” -Julie Packard

Kitchen Tools For This sea bass Recipe

  • Baking Sheet Pan

  • Sauce Bowl

  • Brush

  • 1/2 cup Measuring Cup

  • 1/4 cup Measuirng Cup

  • Clean Container

  • Parchment paper

Ingredients for This Baked sea bass Recipe

A.

  • 1/2 Cup of olive oil

  • 1/2 Cup of lemon

  • 1/2 Cup sea bass season mix

B.

  • 12-16 Pieces per tray of sea bass fillets

Cooking Directions for this sea bass Recipe:

  1. Take a bowl/container and add ingredients (A). Mix it well to ensure an even mix. The spice options for this sea bass recipe are endless, so feel free to flavor to taste.

  2. sea bass Recipe Sauce

    Mixing Ingredients Listed Above to Create our Sea Bass Recipe Sauce.


  3. Take a baking sheet pan with parchment paper and then lace it with ingredient (A) mix using the brush.

  4. sea bass Recipe Sauce

    Mixing Ingredients Listed Above to Create our Sea Bass Recipe Sauce.


  5. Add ingredient A mix on top of the B (sea bass) using the brush and make sure you cover all surface area. Lace the tray nicely to make sure your healthy and protein rich sea bass stays moist during the baking process.

  6. sea bass Recipe Sauce

    Lace the Sea Bass Fillet Using a Food Brush.

  7. Pre-heat your convection oven to 350 degrees farenheit.

  8. sea bass Recipe Sauce

    Preheat Your Oven to 350 Degrees Fahrenheit.

  9. Once the oven is ready, place the pan inside the oven.

  10. Set timer to 20 minutes.

  11. (After 20 minutes poke it with a fork or knife to ensure proper texture.) When it is properly cooked, it should have a smooth and buttery feel and the internal temperature of the flesh should be 145 degrees.

  12. Remove the sheet pan from your convection oven and place it on the cooling rack or table. For best taste let the food sit for a few minutes and allow the sea bass to keep cooking gently while cooling down.

Roasted sea bass Recipe Ideas For Side Dishes

For a weight loss sea bass recipe a leafy green salad or low carb side is recommended – avoid the rich salad dressing and opt for a simple, low calorie seasoning like salt and pepper with a bit of olive oil or balsamic vinegar. For a keto sea bass recipe add a healthy fat source, for example an avocado or a side of almonds or walnuts.
If you would like to turn this sea bass recipe into a higher end, or a three course meal you can use this baked sea bass recipe as a main course using a vegan spaghetti recipe, or a healthy baked potato recipe as to accompany the entree.

Chef Cindy Mooney

With a personal mission to spread the good name of nutrition through mouthwatering recipes, Chef Cindy's philosophy around nutrition is deeply rooted in food as medicine. In the kitchen, she offers a conscious, restorative, and functional approach to cooking; an approach she has cultivated during her years working in farm-to-table restaurants.