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Easy baked seabass with spinach recipe

Easy baked seabass with spinach recipe

  • Recipes
  • Ingredients
  • Seafood
  • Fish

A very heavenly, healthy and easy recipe for seabass. It's a one-pan meal to boot!

60 people made this

IngredientsServes: 2

  • 150g fresh spinach
  • 2 (150g) fillets seabass
  • 10 cherry tomatoes, halved
  • 120ml vegetable stock
  • 2 tablespoons minced fresh dill
  • 1/4 teaspoon garlic granules
  • 1/2 teaspoon lemon pepper seasoning
  • 1/4 teaspoon onion powder
  • salt and ground black pepper to taste
  • 2 lemon slices
  • 2 onion slices
  • 1 knob butter

MethodPrep:20min ›Cook:20min ›Ready in:40min

  1. Preheat oven to 200 C / Gas 6.
  2. Layer the spinach in the bottom of a 2 litre baking dish. Lay the seabass over the spinach. Scatter the tomatoes around the fish. Pour the stock into the dish. Season the fillets with the dill, garlic granules, lemon pepper, onion powder, salt and pepper. Place the lemon, onion and butter on the fish. Cover the entire dish with aluminium foil.
  3. Bake in preheated oven until the fish flakes easily, 20 to 25 minutes.

Tip

To make it a healthier dairy free dish, drizzle a bit of olive oil over the fish instead of using the butter.

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Reviews & ratingsAverage global rating:(104)

Reviews in English (88)

Simple but delicious dish although I had to leave it in an extra 10 minutes as it hadn't cooked through.-22 Jan 2014

by misserin13

This recipe was a nice way to use the rockfish we found. Instead of a vegetable broth, we used chardonnay with the fish and it was both filling and delicious. Be wary - the spinach really cooks down significantly. Five cups of spinach really means five cups of spinach. The cooking dish will start to look ridiculously full, but keep adding that spinach because it reduces down to a fairly small bed once cooked. We second-guessed the amount and ended up sadly short on spinach.-01 Apr 2008

by Denise Murden

This was a great recipe, but I made a few changes. I heeded the other reveiwers' suggestion that there was too much broth in this recipe and substituted 1/2 cup canned clam juice for the vegetable broth. I had no fresh dill, so I used 1 teaspoon of dried. I salted and peppered the fish after settling it on the spinach, then thoroughly mixed all the other spices in a small prep bowl and sprinkled on top of the fillets before covering with the onion and lemon slices. My fillets were rather thick, so I found it necessary to add about 7-8 minutes to the baking time. I suggest checking to see if the fish flake easily with a fork after 25 minutes, then adding more time if necessary. Presentation is key, so I used a slotted spatula to slide under each fillet and spinach and then onto the plate, then garnished with the cerry tomatoes. Delicious and a great presentation for a dinner when you want to impress. BTW, I had fresh rockfish caught the day before in the Chesapeake Bay so this helped with achieving a final result that was memorable!-15 Dec 2008


Oven Baked Sea Bass

I have a question for you today. How often do you eat fish?

I love fish. Sometimes I don’t want any meat so fish is the best choice for me. Today I have baked four whole Mediterranean Sea Basses. Just look at these gorgeous photos! It looks really festive and it is so easy to make!

The whole sea bass came out perfectly and it has plenty of flavor. I stuffed the fish with sliced bell pepper, shallot, garlic, dill, thyme leaves and some slices of lemon and baked it with potatoes, bell pepper, black olives and wine. Can you imagine HOW DELICIOUS it is??

No. You can’t. You have to make it and try it yourself. It’s the only way to know the taste of this deliciousness.

So why not to give a try for it? It’s yummy, it’s healthy, it’s nutritious – in one word, it’s WONDERFUL!!

If you haven’t tasted Sea Bass yet, now would be a great time to try it. I know you will love it as much as me.


Recipe Summary

  • ⅓ cup sake
  • ⅓ cup mirin (Japanese sweet rice wine)
  • 3 tablespoons soy sauce
  • ¼ cup packed brown sugar
  • ⅓ cup miso paste
  • 4 (4 ounce) fillets fresh sea bass, about 1 inch thick
  • 2 tablespoons chopped green onion

Whisk together the sake, mirin, soy sauce, brown sugar, and miso paste in a bowl to make the marinade. Place the sea bass in a large sealable plastic bag and pour the marinade over the sea bass. Chill in refrigerator 3 to 6 hours. Arrange the fillets on a baking sheet. Discard the marinade.

Preheat the oven's broiler and set the oven rack about 6 inches from the heat source. Prop the oven door to remain slightly ajar.

Bake the sea bass under the broiler until the fish flakes easily with a fork, 7 to 9 minutes. Sprinkle with chopped green onions to serve.


Baked Chilean Sea bass

A very quick, simple and tasty entree.

Course Dinner, Entree, Lunch

Keyword Baked Chilean Sea Bass, Baked Fish, Chilean Sea Bass, Roasted Sea Bass

Ingredients

  • 2 pounds Fresh Chilean Sea Bass Skinless and Boneless cut into four equal portions
  • 2 teaspoon extra virgin olive oil
  • 1 teaspoon fresh thyme Chopped
  • 1 lemon Zested and sliced into four
  • 1 teaspoon freshly ground black pepper
  • 1 teaspoon salt

Instructions

Preheat the oven 450 degrees.

Rinse the fish and pat dry with paper towels.

Optional: Soak fish in cold lemon water for 10 to 15 minutes. This helps to remove any fishy smell/taste. [Even very fresh fish has a fishy smell] I use this process most of the time when I am working with any kind of fish. Cover fish with cold tap water and juice one lemon in the water.

In a bowl, add the fish, olive oil, thyme, lemon zest, black pepper and salt. Coat the fish with the seasoning.

Line a half sheet pan with parchment paper. Place the fish in a single layer, leaving space in between each. Please the lemon slices in between the fish.

Bake the fish in the preheated oven for 15 minutes. (No flipping necessary).


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So there you have it … our oven baked sea bass with white wine. It doesn’t take much preparation, is super easy to make and is ready to eat in just 30 minutes. The dish is a perfect summer evening meal – actually why not have it all year round for a healthy fish idea. It’s packed full of flavour and you can taste the freshness of the fish and the sweetness from the peppers and tomatoes. The splash of white wine just lifts the dish to another dimension. Beautiful plate of food, so vibrant and colourful.

Looking for ideas for a healthy evening meal? Let us know what you think of this recipe.

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Baked Fish Fillets With Seasoned Breadcrumb Topping

These baked fish fillets are topped with a simple seasoned crumb mixture. The buttery crumbs add flavor and crunch to the baked fish and they help keep the fish moist as it bakes. Feel free to season them with your favorite herb blend instead of the dried thyme. A salt-free herb blend is an excellent choice since the seafood will have some saltiness to it.

Your family will love haddock in this recipe, but it is delicious with tilapia as well. You could also use cod or pollock fillets or another mild white fish. It's best to avoid overly oily and fatty fish like bluefish or salmon. If you can buy fresh fish, do it. If fresh fish is not an option, frozen fish filets will work fine in this recipe. Be sure to fully defrost them prior to cooking. You may also want to pat them down, as defrosted fish can be very liquidy. The cooking time depends on the thickness of the fish, so adjust accordingly.

Serve this baked fish with your favorite side dishes, like rice, mashed potatoes, roasted veggies, or even a simple salad.


Easy Sea Bass Recipe with Lemon Garlic Butter

There is nothing more wonderful than perfectly seared, tender fish fillets with crispy skin. This foolproof recipe cooks sea bass to perfection, then builds a lemon-garlic butter sauce right in the same pan for easy clean-up.

To get the skin nice and crispy, start with a very hot pan coated with ghee. While the pan is heating up, take a butter knife and scrape down the skin side of the fish fillets to remove any excess moisture, then pat the whole fish dry with a paper towel. Season with salt and pepper and place the fish skin-side down on the hot pan. Turn the heat down to medium-high, and use a metal spatula to press for 30 seconds to brown the skin evenly, as the fish tends to arc when heated.

The majority of the cooking is done with the skin side down, so let the fillets cook for 4-5 minutes without flipping it. This allows the skin to crisp up. Then, carefully turn the sea bass over, being careful not to break apart the fish. It will only need a minute or two on the other side.

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Remove the fish from the pan, but leave the heat on to make the sauce. Add a tablespoon of grass-fed butter to the pan and swirl so it melts quickly, then add garlic and sauté until fragrant. Turn off the heat before adding the lemon juice and immediately pour the sauce over the fish.

Try pairing your seared sea bass with simple green salad, sautéed vegetables, or mashed cauliflower for a simple and elegant dinner.


Chilean Sea Bass with Spinach-Avocado Pesto

Shrimp and salmon are staples in our kitchen, but sea bass doesn't make an appearance quite as much. It should, though! Because it's insanely delish. The white fish is most similar to cod and just as easy to prepare.

Is it healthy?

Like most fish, sea bass is a good choice for protein. It has tons of omega-3 fatty acids, vitamin D, and is high enough in protein to keep that metabolism up.

What does it taste like?

Sea bass is a very flavorful fishes, but not in a fishy way. It's high in oils, which not only helps it stay moist while cooking but also makes it taste almost buttery.

How do you know if it's cooked?

The fish should flake easily with a fork when it's done. What that really means is that when you scrape a fork along the fillet, you should meet very little resistance and the fish falls apart easily. You can also use a meat thermometer to check the internal temperature. Fish is properly cooked at 145°.

What sauce goes well with it?

Many sauces go well with sea bass. A simple mix of olive oil and lemon juice is really all it needs. We paired ours with an avocado pesto that brightens its flavor.

How do you cook it in the oven?

The oven is a quick and easy way to cook your fish. Season it with salt and pepper, drizzle with olive oil, and cook it at 425° for 15 to 20 minutes.

Can you steam or pan roast it?

Yes! The best way to steam sea bass is to leave it whole. Season with some ginger and garlic (or whatever your prefer) and place it in a steamer. Let cook for about 8 minutes for a perfectly flaky fish.

Pan roasting is good for individual fillets. Heat a pan over medium-high heat with olive oil and let it get pretty hot. Add your fish and cook on each side for 3 to 4 minutes. Easy!


Nutritional

  • Serving Size: 1 (517.2 g)
  • Calories 578.1
  • Total Fat - 37.2 g
  • Saturated Fat - 17.8 g
  • Cholesterol - 149.4 mg
  • Sodium - 1846.1 mg
  • Total Carbohydrate - 21.4 g
  • Dietary Fiber - 7.5 g
  • Sugars - 5.7 g
  • Protein - 42.9 g
  • Calcium - 365.5 mg
  • Iron - 7.3 mg
  • Vitamin C - 74.9 mg
  • Thiamin - 0.3 mg

Step 1

Preheat oven to 375 degrees.

Step 2

Melt 1/4 cup of the butter in a large frying pan over medium-high heat.

Step 3

Add mushrooms and saute until limp. Add onion, dill, bread crumbs, salt, and pepper. Stir until thoroughly mixed.

Step 4

Add thawed and drained spinach, mix but do not cook spinach.

Step 5

Spray shallow round cake pan with cooking spray (or a similar pan with low sides). Spread spinach mixture over bottom. Arrange fish on top of spinach.

Step 6

Melt remaining butter and add lemon juice.

Step 7

Brush fish with lemon butter and bake, uncovered, basting several times with more lemon butter until fish flakes when prodded in the thickest portion with a fork. Cooking time is approximately 10 minutes per inch of fish thickness.

Step 8

Remove from oven and pour any remaining lemon butter over fish. Serve immediately


Serving Your Borek Recipe With Middle Eastern Flair

So how should you serve your Turkish borek recipe once you made it?

It pairs perfectly with ayran, a Middle-Eastern yogurt drink, which is also very easy to make at home.

You could also pair them with Georgian eggplant rolls, for more regional deliciousness.

Green Shakshuka is also an easy skillet meal (usually breakfast, but you can make it for lunch or dinner, too) that would taste amazing with borek.

Of course, borek can stand alone for an easy, grab and go vegetarian treat, too (just like my favorite vegan pot pie). Enjoy!


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