Oven-baked sea bass with potatoes
Sea bass roasted on a bed of thinly sliced potatoes seasoned with fresh basil, garlic powder and extra-virgin olive oil. Baking in two stages keeps the potatoes tender and the fish juicy. It is an easy-to-digest everyday dish that provides high-quality fish protein.
At a glance
- Cooking55 min
- Total55 min
- DifficultyEasy
Allergens
- Fish
Who this recipe is for
A traditional baked fish dish with aromatic potatoes. It fits a weight-loss eating plan and makes a complete family lunch or dinner.
Ingredients
Step by step
- Preheat the oven to 170 ºC, using top and bottom heat.
- Peel the potatoes, cut them into thin slices and spread them in a single layer on a baking tray lined with parchment paper.
- Season the potatoes with ground black pepper, garlic powder and a pinch of salt.
- Drizzle with extra-virgin olive oil and scatter fresh basil leaves on top.
- Place the tray on the middle shelf and bake for about 40 minutes at 170 ºC, until the potatoes are almost tender.
- Carefully remove the tray from the oven.
- Place the cleaned sea bass on top of the potatoes, skin side up.
- Add a pinch of salt to the surface of the fish.
- Return the tray to the oven and cook for about 15 minutes at 150 ºC, until the sea bass is juicy and cooked through.
- Serve the sea bass with its roasted potato garnish and a fresh seasonal salad.
Adaptations
How to change it depending on the day. Each change keeps the dish, it does not replace it.
If you prefer another white fish
You can make this recipe with gilthead seabream, hake fillets or meagre, adjusting the final cooking time to the thickness of the fish.
To reduce the amount of carbohydrates
Combine the potato with thinly sliced courgette, onion or tomato on the baking tray.
If you do not have fresh basil
Use sprigs of fresh thyme or rosemary, or place a few thin lemon slices on the fish.
What it provides
Sea bass is a semi-oily white fish with delicate flesh. It provides high-quality protein, polyunsaturated omega-3 fatty acids, selenium, phosphorus and B vitamins, especially B12. Potato provides complex carbohydrates for a gradual energy supply, while extra-virgin olive oil provides heart-healthy monounsaturated fats.
The dietitian's tip
Baking the potatoes first and adding the fish at a lower temperature later helps keep the sea bass from drying out. For a balanced meal, serve it with a fresh salad of escarole, fennel and seasonal fruit, such as strawberries or orange, for extra freshness and fibre.
Find more guidance in our weight-loss section. More fish recipes: cod with vegetables and squid with vegetable soup.
What a recipe is not
This recipe fits into a plan; it does not replace one. It cures nothing and it is not calculated for one particular person: the quantities are indicative and will need adjusting to your case.
If you have a medical condition, take medication or follow a prescribed diet, check with your doctor or your dietitian before changing anything.
Where this recipe comes from
The main guide
Weight-loss diet: how to lose fat and keep it off
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