Oven sea bass: how to bake? Video
You don’t have to limit yourself to vegetables to make a delicious diet lunch. It is better to bake sea bass in the oven, the meat of which is characterized by a small amount of fat and a high quantitative content of nutrients. And if you cook it in spicy herbs, you get a truly royal dish that can be put on a festive table.
Perch baked with vegetables
Ingredients: – sea bass weighing 0,5 kg; – 2 medium-sized potatoes; – 1 bell pepper; – 1 carrot; – onion; – 2 tomatoes; – 10 pcs. pitted olives; – 2 tbsp. tablespoons of grape vinegar; – 3 tbsp. tablespoons of olive oil; – ½ bunch of parsley; – 1 teaspoon of dried ginger; – salt and black pepper to taste.
Prepare your sea bass. Clean it, gut it, cut off the head and fins. Rinse thoroughly under running water and pat dry on a napkin. Rub with a mixture of salt, coarse black pepper and ginger. Leave it on for 30 minutes to soak the fish in the spices.
Frozen fish is best thawed at room temperature or in cold water. In the latter case, it must be put in a bag
Wash and peel vegetables. Cut carrots, potatoes and bell peppers into small cubes, tomatoes into slices. Cut the onion into thin half rings and marinate it in grape vinegar and salt for 20 minutes.
Brush the refractory dish in which you will bake the perch with a little olive oil. Place fish in the middle and potatoes, pickled onions, carrots and bell peppers around the edges. Season vegetables with salt. Put tomato slices on top and also salt it. Sprinkle with parsley and pour over 2 tbsp. tablespoons of olive oil. Pour in half a glass of water. Bake at 200 ° C for about 40 minutes. Decorate the finished dish with olives.
Sea bass in herbs and sea salt
Ingredients for portions 2:
– 1 sea bass; – 1/3 teaspoon of ginger; – ½ lemon; – 2 sprigs of rosemary; – 1 tbsp. a spoonful of vegetable oil; – 1/5 chili pepper; – sea salt to taste.
Peel the fish, gut and cut off the head. Wash it and pat dry with a paper towel. Make diagonal cuts to the bone on the sides of the fish. Salt the perch inside and out. Grate and 1/3 lemon zest on a fine grater, chop the chili pepper. Mix these ingredients with 3 tbsp. tablespoons of lemon juice and vegetable oil. Rub the mixture into the perch, including the inside of the abdomen and in the incisions. Place the rosemary sprigs inside.
Preheat oven to 180 ° C. Put the fish in a fireproof dish, greased with a little vegetable oil. Bake for 25 minutes. At the finished perch, separate the fillet from the ridge with a sharp knife. Arrange on plates, garnish with parsley and serve with tender mashed potatoes.