One-Pan Baked Sea Bass with Mediterranean Flavors

Welcome to NutriQuorum! Today, we’re bringing the sunny flavors of the Mediterranean straight to your kitchen with this One-Pan Baked Sea Bass with Mediterranean Flavors. This dish is all about simplicity and freshness. Packed with vibrant ingredients like eggplant, garlic, cherry tomatoes, and zesty lemon. Whether you’re cooking up a quick weeknight dinner or impressing guests, this easy-to-make recipe is sure to become a staple. Let’s get cooking!

Ingredients for Baked Sea Bass

• 1 whole Sea bass (approximately 1 pound or 450 grams), cleaned
• 1/2 Eggplant, thinly sliced
• 1 bulb Garlic, cut in half
• 1 cup Cherry Tomatoes, halved
• 1/2 Lemon, sliced into wedges
• 2-3 sprigs Fresh Rosemary
• Salt and Pepper, to taste
• Any herbs and spices of your choice
• 3 tablespoons Avocado or Olive Oil

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Cooking Instructions for Sea Bass

• • Preheat your oven to 356°F/180°C.
  • Lightly grease a baking dish with olive oil or avocado oil.
  • Arrange the thinly sliced eggplant in an even layer at the bottom of the baking dish.
  • Season the eggplant with salt and pepper, then drizzle with a bit of avocado oil.
  • Place the sea bass on top of the bed of eggplant.
  • Season the sea bass generously with salt, pepper, and chopped fresh rosemary.
  • Nestle the halved garlic bulbs, cherry tomatoes, and lemon wedges around the sea bass.
  • Drizzle the entire dish with a bit more avocado or olive oil for extra flavor and moisture.
  • Place the baking dish in the preheated oven and bake for 30-35 minutes, or until the sea bass is cooked through and flakes easily with a fork, and the vegetables are tender and caramelized.
  • Once baked, remove the dish from the oven and let it cool slightly.
  • Garnish with additional fresh rosemary, if desired.
  • Serve the baked sea bass hot, straight from the oven, alongside your favorite sides or a simple green salad.

The sea bass is cooked through when the flesh is opaque and easily flakes with a fork. You can also use a meat thermometer to ensure the internal temperature of the fish reaches 145°F (63°C).

Tips for Success

• Choose Fresh Ingredients: Opt for the freshest sea bass fillets, eggplant, cherry tomatoes, and lemons available. Fresh ingredients will enhance the flavor and quality of your dish.
• Even Slicing: Ensure that the eggplant slices are uniformly thin to promote even cooking. This will help them to soften and caramelize evenly in the oven.
• Proper Seasoning: Don’t skimp on the seasoning! Generously season both the eggplant and sea bass with salt, pepper, and fresh herbs like rosemary to infuse the dish with flavor.
• Watch the Cooking Time: Keep an eye on the baking dish as it cooks. Sea bass fillets can vary in thickness, so adjust the baking time accordingly to ensure that they are cooked through without becoming dry.
• Don’t Overcrowd the Pan: Arrange the ingredients in a single layer in the baking dish, allowing them room to cook evenly. Overcrowding can lead to uneven cooking and steaming rather than roasting.
• Serve Immediately: For the best flavor and texture, serve the baked sea bass straight from the oven while it’s still hot and fresh. This dish is best enjoyed immediately after baking.
• Experiment with Flavors: Feel free to customize the recipe to suit your taste preferences. Add additional herbs or spices, such as thyme or oregano, or incorporate other Mediterranean-inspired ingredients like olives or capers for a unique twist ⇓⇓⇓

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Variations

• Mediterranean Veggie: Experiment with different vegetables to create a colorful medley. Try adding sliced zucchini, bell peppers, or red onions for added flavor and texture.
• Spice it Up: For a hint of heat, sprinkle some red pepper flakes or paprika over the sea bass before baking. You can also add a pinch of cayenne pepper to the seasoning mix for an extra kick. Or serve the dish with my Special Hot Sauce Adjika.
• Herb Blend: Mix up the herb seasoning by incorporating other fresh herbs like thyme, parsley, or basil. Experiment with different herb combinations to create your own signature flavor profile.
• Mediterranean Marinade: Marinate the sea bass fillets in a mixture of olive oil, lemon juice, garlic, and herbs for extra flavor infusion. Let the fish marinate for at least 30 minutes before baking for maximum flavor.
• Cheesy Crust: For a decadent twist, top the sea bass with a sprinkle of grated Parmesan or crumbled feta cheese before baking. The cheese will melt and form a golden crust, adding richness to the dish.
• Nutty Crunch: Add some texture to the dish by sprinkling chopped nuts, such as almonds or pine nuts, over the top before baking.
• Pesto Perfection: Serve with a dollop of pesto on the side for extra indulgence ⇓⇓⇓

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How to Store Leftovers

• Allow the dish to cool completely at room temperature before storing.
• Transfer any remaining sea bass, vegetables, and juices to an airtight container or resealable plastic bag.
• Place the container in the refrigerator.
• Leftovers can typically be stored in the refrigerator for up to 3-4 days.
• When reheating, you can warm the leftovers in the oven at a low temperature or gently on the stove top until heated through.

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