Delicious Sea Bass With Potatoes And Onion From The Oven

This delicious dish of baked sea bass with potatoes and onion is perfect to share with your family and friends. It is said that eating together is the best time to spend together.

That is why we would like to teach you how to prepare this delicious sea bass with potatoes and onion from the oven, so that you can spoil your family and friends. We’re sure everyone will love it!

Cooking with sea bass

You can basically choose any type of fish for this recipe. This time, however, we opted for sea bass. The nutrients it contains include:

• protein
• omega 3 fatty acids
• vitamin B complex
• minerals such as potassium and phosphorus.

Sea bass is a white fish that is highly recommended by nutritionists because it is low in fat. In addition, it helps to reduce bad cholesterol (LDL), regulate high blood pressure and prevent cardiovascular disease.

Finally, this type of fish is ideal to eat and combine with your favorite vegetables. If you cook it in the oven, it’s much healthier, because you don’t need that much oil during cooking. We are now going to tell you how to prepare this delicious baked sea bass with potatoes and onion.

Baked sea bass with potatoes and onion

Please note that adding potatoes to the recipe a healthy and tasty option is. By preparing the potatoes in the oven, they retain their B vitamin content and you use less oil than when you bake them. In addition, potatoes contain a good amount of fiber that helps your intestines to function properly.

As for the onions, this vegetable helps reduce bad cholesterol (LDL) in the blood. It also helps improve circulation, prevent anemia and has onion purifying properties. In addition, onion also contains antioxidants.

Given these benefits, it’s a great idea to pair potatoes and onions with sea bass, don’t you think?

Ingredients for the sea bass

• 1 sea bass (about 1 kg)
• 8 potatoes
• 2 onions
• 3 tablespoons extra virgin olive oil (45 ml)
• 1 medium green bell pepper, cut into strips.

Ingredients for the marinade

• 2 cloves garlic, minced
• 2 tablespoons extra virgin olive oil (30 ml)

• 1 cup white wine (250 ml)
• 2 tablespoons lemon juice (30 ml)
• 1 tablespoon salt (15 g)
• 1 tablespoon oregano (15 g)
• ½ tablespoon thyme (8 g)
• ½ tablespoon black pepper (8 g)
• 1 tablespoon parsley
• Aluminium foil
• cling film

Prepare the marinade

• Start by cleaning the fish. Remove the giblets and bones as best you can.
• Then you can cut the fish into fillets or make an opening in it if you want to put the vegetables in it as a filling.
• Place the herbs and garlic in a baking dish and then pour in the white wine, olive oil and lemon juice. Stir everything a bit to mix the ingredients.

• Then place the fish in the dish and turn it over so that the mixture is absorbed.
• Finally, sprinkle fresh parsley over the fish and cover the dish with cling film. Let the fish marinate for at least 12 hours in the refrigerator.

Preparing the sea bass in the oven

• Peel, wash and cut the potatoes into thin slices.
• Then cut the onions julienne (but it is also possible into larger pieces) and put them in a bowl together with the potatoes.
• Then remove the sea bass from the refrigerator and drain a small amount of marinade and put it in a small bowl. Set this aside to use later.
• Preheat oven to 190 ° C.

• Put everything together in the same baking dish in which you marinated the fish. Toss the potatoes with the onion around the fish into the marinade to add flavor.
• Before you put the dish in the oven, spread the green pepper evenly on top and cover the top with aluminum foil.
• Remember, if you didn’t cut the fish into fillets, you can put the potatoes, onion, peppers, and any other ingredients you chose for it into the fish for the filling.
• Finally, place the dish in the oven to bake. After 10 minutes you can remove the aluminum foil. Then pour the rest of the marinade over it.
• Turn the ingredients until they are all golden brown and the marinade has also thickened a bit.

• Then remove the dish from the oven and let it cool slightly before serving.
• Enjoy this delicious baked sea bass with potatoes and onion from the oven !