Delicious Baked Sea Bass With Potatoes And Onion

They say that the best moments are those we share as a family, like those lunches between talks and fun. For this reason, start preparing a delicious baked sea bass with potatoes and onion to entertain your friends; we are sure everyone will love it.

Now, in most family gatherings we are used to making lunch recipes so elaborate that sometimes they get out of hand; or simply make a grill that, although not complicated, takes a little time to prepare.

On this occasion, you will only have to marinate the sea bass so that it is ready the next day, it is the only process of this recipe that will take time. You can also marinate your vegetables and greens at the same time, if it is to your liking. Let’s do it!

About its nutritional properties

As for the type of fish, you can choose any, but this time we have opted for sea bass, also known as sea bass. According to information published in SELF Nutrition Data, among its nutrients we find:

• Protein
• Omega-3 fatty acids
• Vitamin B complex
• Minerals (potassium, phosphorus)

Sea bass is a type of white fish that is highly recommended by nutrition experts for low-fat diets. In addition, it is the ideal fish to consume and combine with your favorite vegetables and greens.

And if you prepare it in the oven it is much healthier, because you do not add those large amounts of vegetable oil in its preparation. So, learn how to cook this exquisite baked sea bass with potatoes and onion.

Baked sea bass with potatoes and onion

Keep in mind that adding potatoes to any preparation is a very healthy and delicious option. According to a post in Critical Reviews in Food Science and Nutrition , this food is rich in carbohydrates, which provide energy with little fat. In addition, it contains vitamin C, vitamin B, potassium and fiber. Ready to start making this recipe?

Ingredients for sea bass

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

Ingredients for the marinade

• 2 garlic cloves, crushed
• 2 tablespoons of extra virgin olive oil (30 ml)
• 1 cup of white wine (250 ml)
• 2 tablespoons of lemon juice (30 ml)
• 1 tablespoon of salt (15 g)
• 1 tablespoon of oregano (15 g)
• ½ tablespoon of thyme (8 g)
• ½ tablespoon of black pepper (8 g)
• Aluminum foil
• 1 tablespoon of parsley (15 g)
• Wrapping paper

Preparation of the marinade

1. The first thing you should do is clean the fish, that is, remove the viscera and remove the bones as much as you can.
2. You can cut it into fillets or simply make an opening for you to introduce your vegetables and vegetables in it.
3. Then, on a baking sheet, place all the spices and garlic, pour in the white wine, olive oil and the lemon game. Stir a little so that the ingredients are integrated.
4. Next, place the fish on the tray and turn it over to absorb the juice from the mixture.
5. Lastly, sprinkle some fresh parsley over the fish and cover with wrapping paper. Refrigerate for at least 12 hours to marinate overnight.

Baked sea bass preparation

1. First, peel, wash and cut the potatoes into slices (no more than 2 centimeters thick).
2. Next, cut the onions into julienne strips (they can also be coarsely chopped) and place them in a bowl along with the potatoes.
3. Next, take the sea bass out of your refrigerator and just drain the juice into a small cup (you will need this liquid later).
4. Then, preheat the oven to about 190 ºC.
5. You should bake everything in the same tray that you marinated the fish. Add the potatoes and onion around for flavor.
6. Before baking, spread the green pepper evenly and cover the pan with foil.
7. Remember that if you did not cut the fish into fillets, what you should do is fill it with the potatoes, onion, pepper, or other ingredients that you have chosen.
8. Take to the preheated oven and bake at the same temperature. After 10 minutes, remove the aluminum foil and bathe the sea bass with the marinade liquid.
9. Lastly, flip until the ingredients are golden brown and the juice has dried a bit.
10. Remove from the oven, let it cool slightly and serve. Enjoy a delicious baked sea bass with vegetables.

As you can see, the preparation of this type of fish is simple and goes very well with other healthy foods. You can enjoy it without problem in one of your lunches or dinners.