Perfectly Baked Sea Bass with Burst Cherry Tomatoes: A Healthy & Flavorful 30-Minute Dinner
Discover the ultimate weeknight culinary delight with this incredibly simple yet elegant Baked Sea Bass with Tomatoes recipe. It truly embodies everything you could wish for in a healthy dinner: it’s fast, incredibly nutritious, undeniably delicious, and presents beautifully on any table. Requiring only a handful of fresh ingredients and a minimal time commitment, this impressive dish can be ready from prep to plate in under 30 minutes, making it a perfect choice for busy evenings or when you desire a sophisticated meal without the fuss.
Our recipe focuses on whole sea bass, celebrated for its delicate flavor and flaky texture when baked to perfection. The magic truly happens within the fish’s cavity, where a vibrant blend of fresh lemon slices, aromatic herbs, and thinly sliced shallots infuses the fish with incredible fragrance and moisture as it bakes. To elevate this seafood sensation, we pair it with a refreshing cherry tomato salad. This vibrant side, tossed with fragrant basil and cilantro and a tangy balsamic vinaigrette, provides a delightful contrast to the rich, tender fish. Get ready to impress yourself and your guests with this effortlessly elegant meal!
Why Choose Baked Sea Bass for Your Next Meal?
When it comes to healthy and flavorful seafood, sea bass stands out. Baking whole sea bass is not only a fantastic way to prepare it but also ensures maximum flavor and moisture retention. Here’s why this recipe is a must-try:
- Nutrient-Rich & Lean Protein: Sea bass is an excellent source of lean protein, essential for muscle repair and growth. It’s also packed with beneficial omega-3 fatty acids, which are known to support heart health and brain function. This makes it a smart choice for anyone looking to maintain a balanced diet.
- Effortless Elegance: Despite its gourmet appeal, this dish is surprisingly easy to prepare. The beauty of baking a whole fish lies in its simplicity – minimal handling, maximum impact. It looks impressive, making it ideal for entertaining, yet the preparation is straightforward enough for any home cook.
- Quick Cooking Time: From oven to table in roughly 20-25 minutes, this recipe is perfect for those busy weeknights when time is of the essence. The quick cooking time ensures the fish remains tender and succulent, preventing it from drying out.
- Bursting with Fresh Flavors: The combination of bright lemon, pungent shallots, and fresh herbs creates a symphony of flavors that perfectly complements the mild, sweet taste of sea bass. The accompanying cherry tomato salad adds a refreshing, acidic punch that cuts through the richness of the fish, creating a well-balanced meal.
- Minimal Cleanup: Baking the fish on a foil-lined sheet pan means easy cleanup. This is a huge bonus, especially after a satisfying meal!
Understanding Your Key Ingredients: Freshness is Key
The success of this recipe hinges on the quality and freshness of your ingredients. Here’s a closer look at what you’ll need and how to select them:
Selecting the Perfect Sea Bass
For this recipe, we recommend using whole black or striped sea bass, approximately 1 pound each. When purchasing, look for fish with clear, bright, bulging eyes, not sunken or cloudy. The gills should be reddish-pink, not brown or slimy. The skin should be shiny with tightly adhering scales, and the flesh should be firm and spring back when pressed gently. Most importantly, fresh fish should smell like clean ocean water, not overly “fishy.” Ask your fishmonger to scale and gut the fish for you, but keep the heads and tails intact – this helps retain moisture and flavor during baking.
The Vibrant Cherry Tomato Salad
This simple salad is more than just a side; it’s an integral part of the dish, offering a bright, acidic counterpoint to the baked fish. You’ll need:
- Cherry or Grape Tomatoes: These small, sweet tomatoes are ideal as they burst with flavor when halved and marinated. Their natural sweetness balances the balsamic vinegar beautifully.
- Fresh Herbs: Basil and Cilantro: A generous handful of both basil and cilantro, roughly chopped, brings a burst of fresh, aromatic flavor to the salad. Don’t skimp on these; they are crucial for the overall taste profile.
- Balsamic Vinegar and Extra Virgin Olive Oil: These two form the base of your simple, yet effective, vinaigrette. Use good quality extra virgin olive oil for the best flavor.
- Kosher Salt and Freshly Ground Black Pepper: Seasoning is key to bringing out all the flavors in the salad.
Flavorful Fish Stuffing
The internal stuffing for the sea bass is what truly elevates its flavor and keeps it moist. You will need:
- Fresh Lemon Juice and Sliced Whole Lemon: Lemon is a classic pairing with fish, providing a bright, tangy zest that enhances the sea bass’s natural flavor. The slices inside the cavity infuse the fish from within.
- Shallots: Thinly sliced shallots offer a milder, sweeter onion flavor compared to regular onions, perfectly complementing the delicate fish.
- Fresh Cilantro Sprigs: While some cilantro is in the salad, additional sprigs inside the fish cavity further infuse it with its fresh, herbaceous aroma.
- Extra Virgin Olive Oil, Kosher Salt, and Freshly Ground Black Pepper: These are essential for seasoning the exterior and interior of the fish, ensuring every bite is flavorful.
The Recipe: Baked Sea Bass with Tomatoes
Here’s the detailed recipe to guide you through creating this delightful healthy fish dinner. Follow these steps for a perfectly cooked sea bass and a vibrant, fresh tomato salad.
Baked Sea Bass with Tomatoes
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Ingredients
Cherry Tomato Salad:
- 2 tablespoons (30 mL) balsamic vinegar
- 2 tablespoons (30 mL) extra virgin olive oil
- handful fresh basil leaves roughly chopped
- handful fresh cilantro leaves roughly chopped
- 2 cups (1 pint) cherry or grape tomatoes halved
- kosher salt
- freshly ground black pepper
Baked Sea Bass:
- 4 whole black or striped sea bass (roughly 1 lb each) scaled and gutted, heads and tails left intact
- extra virgin olive oil
- 2 tablespoons fresh lemon juice
- kosher salt
- freshly ground black pepper
- 1 whole lemon sliced into thin rounds
- 2-3 shallots thinly sliced
- fresh cilantro sprigs
Instructions
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1. Prepare the Cherry Tomato Salad: Begin by preparing your vibrant side salad. In a medium-sized mixing bowl, pour in the balsamic vinegar. Gradually drizzle in the extra virgin olive oil while continuously whisking to create a “broken emulsion” – this means the oil and vinegar will be partially combined, creating a lovely texture and coating for your tomatoes. Add the roughly chopped fresh basil and cilantro leaves. Season the mixture generously with kosher salt and freshly ground black pepper, tasting and adjusting as needed. Finally, add the halved cherry or grape tomatoes to the bowl and gently toss until they are evenly coated with the dressing and herbs. Set the salad aside to marinate while you prepare the main course; this allows the flavors to meld beautifully.
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2. Prepare the Baked Sea Bass: Preheat your oven to 400°F (205°C) and ensure an oven rack is positioned in the center. Line a half sheet pan with aluminum foil – this will make cleanup significantly easier. Carefully place the whole sea bass (scaled and gutted, with heads and tails intact) onto the prepared sheet pan. Pat the fish dry with paper towels to encourage crispier skin. Lightly rub the exterior skin of each fish with extra virgin olive oil. Next, rub the inside cavity of each fish with fresh lemon juice. Season both the inside and outside of the fish liberally with kosher salt and freshly ground black pepper.
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3. Stuff and Bake: Carefully stuff the cavities of each sea bass with the thin lemon rounds, sliced shallots, and fresh cilantro sprigs. Arrange the fish on the sheet pan so they are not overcrowded. Transfer the pan to the preheated oven and bake until the fish is just opaque in the center and flakes easily with a fork. The cooking time will vary depending on the size of your fish, typically ranging from 15 to 25 minutes. Once cooked, remove the fish from the oven. Carefully transfer the baked sea bass to a serving platter. Generously spoon the prepared cherry tomato salad around and over the fish. Serve immediately, allowing everyone to enjoy this fresh, flavorful, and healthy dish.
Tips for Success & Variations:
- Adjust Cooking Time for Fish Size: If you’re using larger fish than 1 lb each, or thicker fillets, remember to adjust your cooking time accordingly. A good rule of thumb is to cook fish for 10 minutes per inch of thickness at its thickest point, at 400°F (200°C). Always ensure the internal temperature reaches 145°F (63°C) and the flesh is opaque and flakes easily.
- Alternative Fish Choices: Don’t have sea bass? This recipe works wonderfully with other whole fish like snapper, branzino, or even trout. Fillets of cod or halibut could also be used, but reduce cooking time significantly and consider wrapping them in parchment paper for added moisture.
- Herb & Aromatic Variations: Feel free to experiment with different herbs. Rosemary, thyme, dill, or parsley would all be delicious alternatives or additions to the stuffing and salad. For an extra kick, add a pinch of red pepper flakes to the tomato salad or a crushed garlic clove to the fish cavity.
- Add Vegetables to the Pan: For a complete sheet-pan meal, you can add quick-cooking vegetables like asparagus spears, bell pepper strips, or thinly sliced zucchini directly to the sheet pan alongside the fish during the last 10-15 minutes of baking. Toss them with a little olive oil, salt, and pepper before adding.
- Don’t Overcook: The key to perfectly baked fish is to avoid overcooking. Overcooked fish becomes dry and tough. Watch it closely and use a fork to test for flakiness at the thickest part.
Recipe adapted from August 1995 issue of Bon Appetit.
Nutritional Information
This Baked Sea Bass with Tomatoes is not only delicious but also wonderfully nutritious, making it an excellent choice for a health-conscious diet. Below is a breakdown of its nutritional content per serving, providing valuable insights into the goodness you’re enjoying:
Serving Suggestions to Complement Your Baked Sea Bass
While the cherry tomato salad is a fantastic accompaniment on its own, you might want to consider additional side dishes to create a more substantial and varied meal. Here are some delectable pairing ideas:
- Crusty Sourdough Bread: A thick slice of warm, crusty sourdough bread is perfect for soaking up any delicious juices from the fish and the balsamic vinaigrette from the salad.
- Roasted Fingerling Potatoes: As suggested, roasted fingerling potatoes are an excellent choice. Their creamy texture and savory flavor create a comforting balance to the light fish.
- Quinoa or Couscous: For a lighter, grain-based option, serve the fish with fluffy quinoa or couscous. These absorb the flavors beautifully and add an extra layer of healthy carbohydrates.
- Steamed Green Vegetables: Simple steamed asparagus, green beans, or broccoli florets tossed with a squeeze of lemon and a drizzle of olive oil would make a refreshing and healthy addition.
- Light Pasta Dish: A simple pasta dish tossed with olive oil, garlic, and a hint of chili flakes would also pair well, creating a Mediterranean-inspired meal.
- White Wine Pairing: A crisp, dry white wine like Sauvignon Blanc, Pinot Grigio, or a light-bodied Chardonnay would beautifully complement the delicate flavors of the sea bass and the acidity of the tomato salad.
Embrace the Simplicity of Fresh Flavors
This Baked Sea Bass with Tomatoes recipe is a testament to how simple, fresh ingredients can come together to create an extraordinary meal. It’s perfect for anyone seeking a healthy, quick, and elegant dinner solution. Whether you’re a seasoned cook or just starting your culinary journey, this dish offers a foolproof way to enjoy delicious, restaurant-quality seafood at home.
The combination of tender, flaky sea bass, bright lemon, aromatic herbs, and the refreshing burst of the cherry tomato salad creates a balanced and satisfying experience for your palate. So, head to your local fish market, grab the freshest sea bass you can find, and get ready to create a memorable meal that’s as easy to prepare as it is delightful to eat. We hope you enjoy this fantastic recipe!