Sea bass is a type of white fish with a very low caloric intake and excellent nutritional properties. Approximately 100 grams of fish have 90-100 kcal, 18 grams of protein and significant amounts of minerals such as potassium, sodium or calcium. To take advantage of all these nutrients, it is best to cook it on the grill or in the oven, as we will explain in this recipe.
In RecetasGratis we teach you how to cook whole sea bass, although if you have fillets you can also follow the recommendations by reducing the cooking times of the fish. To enhance the flavor of the dish, we will add lemon, potato and onion, equally healthy ingredients. Keep reading and discover with us how to make baked sea bass with potatoesWe promise you will love it!
2 diners 45m Dinner Low difficulty Additional features: Medium cost, Recommended to lose weight, Baked recipes Ingredients:
- 2 sea bass
- 2 medium potatoes
- 1 small onion
- 1 lemon
- 1 pinch of pepper
- 1 jet of olive oil
- 1 glass of water or white wine
Steps to follow to make this recipe: 1
We peel the potatoes and cut them in slices not too thick to cook earlier. We also peel the onion and cut it into julienne strips. One trick to making baked sea bass faster is to semi-cook the potatoes before baking. To do this, we can fry them a little or, if we want the dish to be as healthy as possible, cook them in boiling water or microwave them.
Trick: If we make them in the microwave, we will have to introduce a glass with water to generate steam, and cook at intervals of 2-3 minutes until they are almost ready.
We place the potatoes and onion on a tray oven previously smeared with a little oil. Since we want to make a healthy and light recipe, we have to control very well the amount of oil we use, not exceeding three tablespoons in total. Sprinkle pepper to taste and other spices that we like.
Trick: We preheat the oven to 180 ºC, with the option of grill and fan.
Since we have semi-cooked the potatoes in advance, we can put directly the fish on top. However, if you prefer to make the potatoes in the oven in their entirety, you must cook them without the sea bass for approximately 40 minutes, pouring the glass of water and the lemon juice before putting them in the oven, and turning them halfway through cooking. Once the potatoes are ready, we place the fish inserting a lemon wedge inside to give it more flavor and we bake it for 10-15 minutes, depending on the oven.
Trick: Instead of water you can use white wine or even add half a glass of water and half a wine. We have preferred to eliminate the wine to reduce calories as much as possible.
When we notice that the skin begins to brown, we turn it and we continue cooking the sea bass with baked potatoes for 10 more minutes. It is very important to watch the fish to avoid overcooking and drying.
Trick: To ensure that it does not dry out or burn, when we turn it over we can wait about 5 minutes and turn off the oven, since the whole sea bass in the oven will finish cooking with the remaining heat.
We will know that the baked sea bass is ready when we see that the skin is golden and inside it looks juicy. With our oven, the cooking time of the total fish has been 25 minutes but, as we say, each oven is different and can take more or less.
We serve the recipe for whole baked sea bass with potatoes sprinkling over the remaining juice from cooking. Having added lemon, the result is a fish dish with a lot of flavor, ideal for dinner. We can accompany it with a green salad or with baked vegetables if we want to maintain a balanced and healthy diet.
If you liked the recipe of Whole baked sea bass with potatoes, we suggest you enter our Sea Bass Recipes category.
How to make baked sea bass – Time, tips and tricks
In order for the whole baked sea bass with potatoes to be perfect, we have asked the fishmonger to clean the fish and flake them. However, if you have to do it at home, you should know that flaking a fish It is very simple, you just need to follow these steps:
- Place the fish under the tap holding it by the tail.
- Take a knife and start scratching the fish from top to bottom, with enough force to remove the scales but without exerting too much pressure to avoid breaking the fish or removing the skin.
Once the fish is prepared, we can follow the instructions described above to cook the sea bass in the oven. Next, we show the cooking times in summary:
- Cooking time for single potatoes: approximately 40-45 minutes.
- Baking time for sea bass in the oven: 20-25 minutes at 180 ºC, at 200 ºC the time is less.
- Total recipe time: 1 hour or an hour and a half approximately, depending on the oven.
To save a little time, we can follow these tricks and tips:
- Cook the potatoes in advance, as we have suggested throughout the recipe. This step will save you a lot of time in the oven and will allow you to enjoy the dish much sooner. The quickest is to fry them in plenty of oil, but if you want to reduce the number of calories, we recommend the microwave option.
- If you choose to add a glass of water instead of wine, pre-heat the water.
- Preheat the oven so that it is hot when you insert the tray.