This delicious and simple Mediterranean-style dish features sea bass perfectly complemented by roasted vegetables. This recipe brings out the mild, tender flavors of the sea bass paired with the smoky richness of baked red pepper and eggplant. A drizzle of garlic oil ties everything together for a meal, perfect for a light lunch or dinner.
Preparation Time
- Prep time: 15 minutes
- Cook time: 30-35 minutes
- Total time: 45-50 minutes
Ingredients (Serves Four People)
- 4 whole sea bass (cleaned, scaled, and gutted)
- 4 cloves garlic, finely chopped
- 1 large red pepper, sliced in half
- 1 large eggplant, sliced into rounds
- 2 tablespoons olive oil (plus extra for brushing)
- 1 tablespoon lemon juice
- Salt and freshly ground black pepper to taste
- Fresh dill or parsley for garnish
- Lemon wedges for serving
1 tablespoon is approximately 15 ml, and a teaspoon is approximately 5 ml.
Preparation Method
Step 1: Prepare the Vegetables
- Preheat your oven to 200°C (400°F).
- Slice the eggplant into thick rounds and cut the red pepper in half, removing the seeds.
- Place the vegetables on a baking sheet, drizzle with olive oil, and season with salt and pepper.
- Roast the vegetables in the oven for 25-30 minutes until soft and lightly charred.
Step 2: Prepare the Sea Bass
- While the vegetables are baking, preheat your grill or oven. If using the oven, preheat to 200°C (400°F).
- Pat the sea bass dry with paper towels and score the skin lightly with a sharp knife.
- Combine olive oil, finely chopped garlic, and lemon juice in a small bowl.
- Rub the sea bass inside and out with the garlic oil mixture, coating it evenly. Season with salt and pepper.
- If grilling, cook the fish over medium-high heat for 5-7 minutes on each side, depending on its size. If baking, place the sea bass on a baking sheet and bake for 20-25 minutes until the flesh is opaque and flakes easily with a fork.
Step 3: Assemble the Dish
- Once the sea bass is cooked and the vegetables are tender, plate the fish alongside the roasted red pepper and eggplant slices.
- Garnish with fresh dill or parsley and serve with lemon wedges for a zesty finish.
Tips and Tricks
- Prevent sticking: When grilling the fish, ensure the grill grates are well-oiled to prevent the skin from sticking.
- Vegetable variations: For variety, you can substitute the red pepper and eggplant with zucchini, cherry tomatoes, or asparagus.
- Enhance the flavor: Stuff the sea bass with fresh herbs like thyme or rosemary before grilling or baking.
Serving Suggestions
- Serve this dish with roasted potatoes or couscous to soak the flavorful juices.
- A fresh, green salad with a light vinaigrette complements the richness of the fish and vegetables.
- Pair it with a grain such as quinoa or bulgur for a more substantial meal.
Wine Pairing
- General suggestion: A crisp, dry white wine such as Sauvignon Blanc or Chardonnay pairs beautifully with the fish’s light, garlicky flavors.
- Bulgarian wine: For a Bulgarian twist, try pairing this dish with a Dimyat or Misket white wine, which has a fresh acidity that enhances the dish’s Mediterranean flavors.
Nutritional Information (Per Serving)
- Calories: 380 kcal
- Protein: 30g
- Fat: 22g (of which 3g are saturated fats)
- Carbohydrates: 12g
- Fiber: 5g
- Sugars: 6g
- Sodium: 150mg
- Cholesterol: 75mg
- Vitamin A: 35% of the daily recommended intake
- Vitamin C: 90% of the daily recommended intake
- Calcium: 8% of the daily recommended intake
- Iron: 10% of the daily recommended intake
Dietary Modifications
- Gluten-Free: This dish is naturally gluten-free, making it suitable for those with gluten sensitivities or celiac disease.
- Low-Carb/Keto: With minimal carbohydrates, this dish is appropriate for low-carb and ketogenic diets. To keep it fully keto, ensure the vegetables are prepared with olive oil and no sugar or high-carb sauces are used.
- Dairy-Free: This recipe is already dairy-free. If you’re avoiding dairy, don’t substitute butter for olive oil.
- Vegan/Vegetarian: While the sea bass is central to the dish, the roasted red peppers and eggplant could be served as a delicious main dish for vegetarians or vegans. Replace the sea bass with a plant-based protein like marinated tofu or tempeh to adapt it to a vegetarian or vegan diet.
- Pescatarian: As a fish-based recipe, this is naturally suited for a pescatarian diet.
Storage Suggestions
- Refrigeration: Store any leftovers in an airtight container in the refrigerator for up to 2 days. Reheat the fish gently in the oven to avoid drying it out.
About this Sea Bass with Garlic, Baked Red Pepper and Eggplant
This grilled or oven-baked sea bass recipe is simple yet elegant and showcases Mediterranean culinary traditions. With fresh ingredients, minimal preparation, and a focus on highlighting the fish’s natural flavors, this recipe is a perfect example of how Mediterranean cuisine values balance and simplicity. The garlic adds a robust flavor that pairs beautifully with the mildness of the sea bass, while the roasted vegetables bring warmth and a rich, earthy depth to the meal.
Cultural Context
Sea bass has long been a staple in Mediterranean cuisine, where fresh seafood is abundant and integral to local diets. In countries like Greece, Italy, and Spain, fish is often prepared, allowing the freshness of the ingredients to shine through. The use of olive oil, garlic, and lemon in this recipe reflects the core elements of Mediterranean cooking, known for being both heart-healthy and full of flavor. The pairing of sea bass with eggplant and red peppers mirrors the Mediterranean approach to cooking—focusing on fresh, seasonal produce and light, nutritious meals that are both satisfying and healthy.
