Sea Bass Recipe
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This sea bass recipe gives you a complete, one pot baked meal.
Seabass is a beautiful silvery fish quite similar in shape to a salmon, but much smaller.
One fish would perhaps serve two people - a half filleted off from each side - alternatively, if they're small, one fish per person would be better.
Ask the fishmonger to gut, clean and scale if you don't know how to do it yourself - but watch and learn :-)
It's very tender fleshed and so bakes well.
The broccoli to use here is purple sprouting broccoli - sometimes known as tenderstem broccoli.
It has a short growing season and is absolutely delicious.
You can eat the stalk - in fact, some people prefer the taste of this to asparagus - I know I do.
If you can't find it, then ordinary broccoli (calabrese) will do - just chop into smallish pieces and boil for around 5 minutes.
Sea Bass Recipe with Broccoli and Rosemary Potatoes
2 lb (1 kilo) new potatoes - thinly sliced
2 large carrots - sliced
8 tbspns olive oil
1 sprig fresh rosemary (1 tspn dried)
salt and pepper
4 fillets sea bass or whole fish
1 lb (500g) broccoli
2 oz (50g) butter
1 clove garlic - peeled and crushed
fresh parsley - chopped finely
Heat your oven to gas mark 7, 425F or 220C.
Parboil the potatoes for about 6 minutes and carrots for 3 minutes until just tender.
Tip onto a baking tray and mix with half the olive oil and the rosemary.
Cook for about 20 minutes, giving the tray a shake half way through.
Take the sea bass and score through the flesh.
Rub in the rest of the oil and season with some salt and fresh ground black pepper.
Put on top of the potatoes and bake for around 15 minutes, until the flesh is cooked - you can tell when it is firm to the touch.
Meanwhile, bring a pan of salted water to the boil and cook the broccoli - it will need 3 to 8 minutes, depending on the thickness of the stems.
Remove the fish, carrots and potatoes from the roasting tin onto plates - keep warm.
Take the tin and put it onto the oven hob.
Heat the butter, scrape the residue away.
Add the garlic and parsley and cook for around 1 minute.
Pour the juices over the sea bass, potatoes and broccoli to serve.
Any of these salmon recipes would also be suitable for sea bass.
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Cook's Notes - Sea Bass Sea bass is a 'slightly' oily fish - it's not in the same league as salmon, mackerel, sardines etc, but it's not quite as lean and white as cod for example, but is a source of Omega 3s, vitamins and minerals. Per 100g raw sea bass It is delicate in flavor and will go with anything at all. You can cook it plainly with little seasoning or go mad with spices, Indian, Thai, Goan style and have a meal where the fish wont fight with the overall dish. I like my fish best pan fried in some butter - that way I get the taste of the fish come through. It's simple and quick. You can do it plainly or add some garlic and/or herbs with a squeeze of lemon or lime juice to deglaze the pan and get all the juices and crispy cooking bits off the pan. I do like baking it though - especially these one pot methods where you do the veg, potatoes and fish together. It's so simple and you get a fuss free meal - even part cooking elements (like the potatoes) is worth it, because you can get tidied up in the kitchen whilst the food is in the oven, leaving you just the plates and serving dish to clear away afterwards. |
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Cook's Notes I tend to keep a frying pan purely for cooking fish - it's quite a large one and I store it in my cooker (!) It's also quite deep, that way I can fry in oil as well. I no longer keep a deep fat fryer as it was rarely used and to be honest, if you can find a local shop that does battered cod to takeaway, then you might as well use them. I noticed it was a bit expensive last time I went, but it's an occasional buy, so not too bad. |
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Sea Bass Recipe
By Liz Alderson
Delicate sea bass cooked with broccoli and rosemary potatoes - a one pot meal.
Prep Time: 15 minutes
Cook time: 30 minutes
Yield: 2
Main Ingredient: sea bass, broccoli, potatoes, rosemary