It is a Mediterranean delight that combines sea bass’s tender, flaky texture with the fragrant flavors of rosemary, capers, and parsley. This oven-baked sea bass, stuffed with fresh carrots and served alongside lemon and red onions, makes for an elegant and healthy dinner choice.
Preparation Time
Prep Time: 25 minutes
Cook Time: 35 minutes
Total Time: 60 minutes
Ingredients
- 2 whole sea bass, cleaned and scaled
- 2 medium carrots, julienned
- 2 tablespoons capers, rinsed
- 2 sprigs fresh rosemary
- 1 small bunch of fresh parsley, chopped
- 4 tablespoons olive oil
- 2 lemons, sliced
- 1 red onion, thinly sliced
- 1 garlic bulb, halved
- Salt and pepper, to taste
1 tablespoon is circa 15 ml, and a teaspoon is circa 5 ml.
Preparation Method
Step 1: Preheat Oven
Preheat your oven to 200°C (390°F).
Step 2: Prepare the Sea Bass
Rinse the sea bass under cold water and pat dry with paper towels. Season the fish both inside and out with salt and pepper.
Step 3: Stuff the Fish
Mix the julienned carrots, chopped parsley, and capers in a bowl. Stuff the mixture evenly inside both sea bass cavities. Tuck in the rosemary sprigs along with the stuffing.
Step 4: Prepare the Baking Dish
Drizzle 2 tablespoons of olive oil into the baking dish. Arrange the lemon and red onion slices on the bottom of the dish, creating a bed for the fish.
Step 5: Place the Sea Bass
Place the stuffed sea bass on top of the lemon and onion slices. Drizzle the remaining olive oil over the fish, and place the halved garlic bulb in the dish.
Step 6: Bake
Cover the dish with aluminum foil and bake in the oven for 20 minutes. Then, remove the foil and bake for 10 minutes to allow the skin to crisp up and the flavors to meld.
Step 7: Serve
Remove the sea bass from the oven and let it rest for a few minutes. Serve hot, garnished with extra parsley and lemon wedges.
Tips and Tricks
- Choosing the Right Sea Bass Fish: Look for fresh sea bass with bright, clear eyes and firm flesh. Check out our general principles on choosing fish on the market.
- You can add sliced fennel for an extra aromatic touch.
- For a crispy skin, broil the fish for 2-3 minutes of baking.
Serving Suggestions
Serve this sea bass with roasted vegetables or a simple green salad for a balanced meal. You can also pair it with crusty bread to soak the flavorful juices.
Wine Matching
- General Wine Suggestion: This dish pairs beautifully with a crisp, mineral-rich Sauvignon Blanc from New Zealand or a Chablis from France.
- Bulgarian wines: Try a fresh and citrusy Sauvignon Blanc from the Thracian Valley.
Storage Suggestions
Store any leftovers in an airtight container in the fridge for up to 2 days. Reheat gently in the oven to avoid drying out the fish.
Nutritional Information (per serving)
- Calories: 320
- Protein: 35g
- Fat: 18g
- Carbohydrates: 10g
- Fiber: 3g
Dietary Modifications
- This dish is naturally gluten-free and dairy-free.
- For a low-sodium option, you can reduce or omit the salt and focus on the natural flavors of the herbs and capers.
About the Oven Baked Sea Bass with Rosemary and Capers
Sea bass is a Mediterranean staple prized for its delicate flavor and tender texture. This dish showcases its versatility by combining it with Mediterranean herbs like rosemary and parsley and the salty punch of capers. This way of cooking sea bass (лаврак, in Bulgarian) is becoming popular in Bulgaria as well.
Cultural Context
Sea bass is often enjoyed along the coastal regions of Europe and the Mediterranean, particularly in Greece, Italy, and Spain. Rosemary and capers are classic Mediterranean ingredients that enhance the fish’s natural flavors. Combining herbs, fresh vegetables, and olive oil makes this dish both nutritious and delicious—a perfect representation of the healthy Mediterranean diet.
