Sea bass - we prepare culinary masterpieces from delicious fish. Sea bass baked in the oven

It is similar to its river namesake except in body shape and predatory habits. It belongs to a different species, lives in deep salty waters and is armed not only with sharp, strong teeth, but also with spiny, durable fins.

At the same time, sea bass has tasty and healthy meat with few bones and very little fat. Its low calorie content makes this fish a suitable component of weight loss-oriented menus, and baking in the oven maximizes the preservation of the valuable nutrients contained in it.

Let's look at dietary recipes for cooking red sea bass in the oven, outline its dietary benefits and list the ingredients that complement this fish.

Sea bass baked in the oven - recipes with photos

Sea bass caught by fishing vessels is delivered to store shelves mostly frozen - whole, headless carcass and fillet. The optimal choice is a carcass, since the head has no culinary use, and the fillet often contains too much water frozen into it. This increases weight and degrades the quality of the pulp.

To ensure that sea bass remains dietary after baking in the oven, it is cooked with a minimum of additives or surrounded only with low-calorie ingredients. Let's look at two sample recipes that illustrate both approaches.

First recipe - sea bass almost solo:

sea bass carcass (400 g);
not too large;
two small ones;
bundle;
salt and spices for fish;
two tablespoons of vegetable oil (optimally -).

Preparation:

Thaw the perch carcass, clean it and cut off the fins with culinary scissors, taking the necessary care not to get injured by the strong and very sharp ray bones - they are coated with a substance that causes severe irritation at the injection site. Free the abdomen from the insides and the black film lining the cavity from the inside. Rinse the cleaned fish and dry it with a paper towel.
Mix vegetable oil with juice squeezed from half a lemon, as well as salt and spices. Lubricate the prepared carcass with this marinade on both sides.
Peel and wash the onions, cut them into not too thin slices. Cut the remaining lemon half into semicircles. Coarsely chop the washed parsley.
Place a “cushion” of onion slices on a baking sheet greased with vegetable oil, and a sea bass carcass on top of it. Make oblique shallow side cuts and insert lemon semicircles into them. Fill the belly with chopped parsley.
This perch needs to be baked for 30 to 40 minutes at 180ºC.

Recipe two - sea bass in red and green company:

two sea bass (carcasses);
six medium-sized;
two ;
two medium-sized onions;
(white part);
greens and parsley;
salt (including sea salt);
ground dry spices - black and allspice, and;
vegetable oil (preferably olive).

Preparation:

Clean thawed perches - remove scales, spiny fins, entrails and the black film that covers the abdomen from the inside. Wash and dry the carcasses, and then sprinkle them with a mixture of dry spices.
Wash and peel the vegetables. Cut the onions and leeks into medium-thick slices, the pepper into slices, and the tomatoes into slices. Chop the greens.
Place all the onion rings in the bottom of a heatproof baking dish, then half the sliced vegetables. Place the seasoned perches on top and cover them with the remaining vegetables. Sprinkle with pepper and salt, drizzle with vegetable oil and cover with foil.
Bake at 200ºC for 45 minutes.

If you cook sea bass according to these sample recipes, the calorie content of the finished dish will be 90-95 kilocalories in 100 grams.

Dietary use

Sea bass meat is rich in protein, biologically valuable macro- and microelements, and omega fatty acids. At the same time, its energy equivalent is quite low - approximately 80 kilocalories in 100 grams. If you prepare this product in a dietary way - including baking, and do not use too many high-calorie additives, the final dish, light and healthy, will fit well into the target menu for losing weight.

What to bake sea bass with?

When answering this question, followers of slimming diets should take into account the energy component of additional ingredients. This fish can make a good company in the oven:

Vegetables - in addition to those given in the example recipe, these are low-calorie cabbage and, root and parsley, green beans,. In contrast, potatoes significantly increase the overall calorie content of the dish.
Rice, white and brown. The last option is preferable.
Mushrooms are most often universal, having a neutral taste.
– is also included in batters, especially if the perch is fried before baking. Not suitable for diet menus
Hard cheese - it is grated and sprinkled with this shavings of sea bass shortly before it is ready. As a result, the calorie content increases slightly.
White wine, cognac - add extraordinary aromas to sea bass and additionally soften its meat
Nuts and seeds - grated walnuts, as well as.

How to deliciously cook sea bass in the oven - video

In the video above, sea bass is cooked on a layer of onion rings placed on a baking sheet lined with parchment paper. In addition to onions, lemon, dry spices, salt and herbs are also involved in the preparation. When baking, foil is placed on top, which is removed shortly before cooking.

The meat of toothy, spiny, well-fed sea bass is a real storehouse of easily digestible protein and biologically useful substances. By itself, it has a low calorie content. If you bake it with dietary ingredients, the resulting dish will be a valuable component in targeted weight loss diets.

How do you bake sea bass in the oven? What seasonings do you use for this? Do you use this dish in diet menus? Share your culinary discoveries and practical experiences with us in the comments!

Sea bass attracts housewives not only because of its taste, but also because of its pink hue, which makes any dish more pleasant to look at. When frying, the shade almost completely disappears, so it is better to bake the perch in the oven. When baking, the beneficial properties and vitamins contained are not lost.

The composition of baked perch includes amino acids, vitamins, calcium, phosphorus, fats, especially Omega-3. The calorie content of perch cooked in the oven is 103 kcal per 100 grams.

Sea bass in foil with potatoes

Any method of cooking perch should start with cutting. First of all, the fins are cut off, then the scales are cleaned, the tail is cut off and the eyes are removed.

For cooking in foil, you can use either whole perch or cut into pieces; fillets are used less often. The fish is rubbed with spices, for example: basil, pepper, cloves, garlic, saffron. Then leave for several hours so that the spices are absorbed.

Ingredients:

Large perch – 1 piece.
Potatoes – 350-400 grams.
Lemon juice.
Bulbs – 2 pieces.
Balsamic vinegar.
Carrots – 1 piece.

How to cook:

Cut the fish, infuse with spices. After a few hours, take it out, make long cuts on the sides, add more spices, after wiping the cuts with cotton wool or napkins.
Wash the potatoes and carrots, peel them, and wash again. Cook the vegetables and add salt to taste before boiling the water.
Mix balsamic vinegar and lemon juice, add olive oil. Pour the resulting mixture over the perch, add dill or parsley, place in a plate, and cover for an hour.
Cut the boiled carrots and potatoes into cubes, cut the onion into rings.
Line a baking dish with foil and grease the inside with butter.
Place the potatoes in the pan, then the onion rings, then the carrots. Place the fish carcass on top and cover with foil.
Preheat the oven to 160 degrees, put in the perch. Bake for 45 minutes, and 5-10 minutes before cooking, remove the top layer of foil to get a golden brown crust.

Video recipe

How to bake red sea bass fillet

Ingredients:

Red sea bass fillet – 700 grams.
Sour cream – 200 milliliters.
Cheese – 100 grams.
Tomatoes – 200 grams.
Dill, green onions, salt, pepper - to taste.

Preparation:

Place frozen perch fillets on a plate and leave to defrost for an hour. Cut the carcass and remove the bones, turning it into fillet. Cut into large pieces, fry in olive oil, add salt.
Pour sour cream over the perch, add pepper and salt to taste. Set the pieces aside for 30 minutes, then place in a baking dish.
Boil water, throw tomatoes into it, hold for 3 minutes, then transfer to cold water for a few minutes, remove the skin, cut into cubes. Place tomatoes in sour cream, add salt, finely chopped onion and dill. Grate the cheese on a fine grater.
Place the fillet in a baking dish and pour the resulting sauce over it. Preheat the oven to 200 degrees, place the fish, bake for 40 minutes.

Video cooking

This perch can be topped with potatoes or rice fried with onions.

The most delicious baking recipe

Ingredients:

Red sea bass fillet – 800 grams.
Flour – 100 grams.
Egg – 1 piece.
Walnuts – 300 grams.
Salt, dill and pepper - to taste.

Step-by-step preparation:

Defrost the fillet, drain the water, dry with a napkin or cotton wool.
Using a blender, beat the egg and add salt. Roll the fish in flour, pour in the egg and salt.
Using a blender or masher, crush the walnuts, finely chop the onion and dill, and mix everything. Roll the fillet in the resulting mixture.
Wrap the fish in foil, place in a mold or on a baking sheet, place in the oven preheated to 150 degrees, remove after 30 minutes.

The benefits and harms of baked perch

Sea bass contains large quantities of amino acids, calcium, manganese, phosphorus, calcium, fluorine, and nickel. There are also vitamins, for example: A, B1, B2, E, C. Fish does not contain calories, it can be used in a diet, it has a good effect on a person’s overall health.

Omega-3 fat found in perch speeds up metabolism, which helps you lose weight, stabilizes cholesterol levels, and is a good preventive substance against diseases of the nervous system. Eating perch helps with slow growth, as it contains amino acids and polymers necessary for normal fat metabolism.

This fish also carries some danger. A person may have a personal intolerance or allergy. People suffering from kidney and pancreas diseases should not use it.

Sea bass is one of the most commonly used fish at home; it is very tasty and good for human health. Baking allows you to preserve vitamins and amino acids, retain beneficial qualities, and improve the taste.

Oven-baked sea bass is much healthier and tastier than fried fish.

Many housewives do not like perch because of its “spikes” and scales. To make the perches easier to clean, it is recommended to immerse them in hot water for a second or two. If you have delicate hands, then to avoid getting hurt, cut the fish with rubber gloves.

Perch goes well with potatoes, vegetables, rice, light salads, juicy greens and a variety of sauces. By the way, potatoes can be served with it in almost any form: baked in pieces, mashed or stewed with vegetables. Pasta, on the contrary, does not go well with fish.

If you plan to have a soulful time at the table, do not forget to stock up on a bottle of good white wine; it will ideally complement the taste of baked perch.

Now it's time to move on to cooking the perch itself!

Ingredients:

sea bass – 3 carcasses;
3-4 onions;
cream (you can use sour cream or mayonnaise) – 150 gr.;
Cherry tomatoes – 5 pcs.;
garlic – 3 cloves;
salt and fish spices to taste.

Cooking process:

Take the headless sea bass carcasses and carefully remove the fins and tails. Make a longitudinal cut on the back of each carcass, so the fish will cook faster.

Peel the garlic and squeeze it into the cream. Add salt and spices.

Cut the peeled onions into feathers, line the bottom of a heat-resistant baking dish with them, add salt

Rub the carcasses with a mixture of salt and spices. Lubricate the fish with half the sauce. Mix the remaining cream with onions.

Place sea bass and small tomatoes on a bed of onion feathers.

Place the pan in the preheated oven and bake until cooked through (about 30-35 minutes). It is very important not to overcook the perch in the oven, otherwise it will turn out a little dry.

Baked sea fish can be served with lemon sauce and creamed onions.

If you grind the onion on which the fish was baked in a blender, it will also make an excellent sauce.

Perch baked with cream has a more delicate taste, while with mayonnaise, on the contrary, it is more piquant. Properly selected seasonings will complement the taste of a fish dish and make it brighter. But don't add too many of them so as not to drown out the sea bass itself. Cumin, ground white pepper, lemon and ginger harmonize very well with it.

Hurry up to serve the dish hot, sea bass in this form is very tasty and aromatic.

The dish looks more impressive surrounded by greenery. When preparing a salad for perch, place it in a flat salad bowl, the bottom of which is covered with bright curly lettuce leaves; the same green pillow of leaves can be made for fish. You can also prepare lemon sauce with wine for the fish. To do this, pour a couple of tablespoons of lemon juice, the same amount of white wine into a frying pan with a small amount of olive oil, add chopped green parsley and a few chopped capers. After adding salt, simmer over low heat for a couple of minutes.

Garlic, onion and lemon dressings are in perfect harmony with the dish.

Bon appetit!

Sea bass is a healthy fish, rich in Omega-3 acids. Its meat contains taurine, an amino acid necessary for the body, that can normalize cholesterol levels in the blood. Dishes prepared from this fish are recommended for people suffering from cardiovascular diseases, atherosclerosis and hypertension.

Externally, sea bass resembles river bass, but in taste these two fish are completely different. Sea bass is much fattier and juicier, and what is important is that it does not have small bones. It can rightfully be called one of the most delicious fish. They prepare many different dishes. They bake in the oven with vegetables, fry in a frying pan, cook in batter, smoke, make aspic, casseroles. Sea bass meat is very tender, without a specific fishy aftertaste. This fish is great for making fish soup and various soups. Cutlets made from sea bass meat are very nutritious and tender.

Many housewives prefer to simply fry sea bass. It's very easy to do. To do this, the fish carcass is thawed at room temperature, scaled, and the head, fins, and entrails are removed. The fish, small in size, is fried whole. Larger perch should be cut into portions. The fish is salted, peppered, sprinkled with lemon juice, rolled in breading or flour and fried in oil for 5-7 minutes on each side. The finished perch is served hot with various side dishes, fresh vegetables and herbs.

Those who prefer tender fish can cook sea bass in sour cream, tomato or cream sauces. Perch baked with various vegetables turns out very tasty., for example, with potatoes, carrots, onions, bell peppers, cauliflower, broccoli.

Secrets to cooking perfect sea bass

Sea bass is a tasty and very healthy fish; many housewives know about this and try to make dishes based on it as often as possible. But during the cooking process, questions often arise. About how to cook delicious sea bass Experienced chefs will tell you what secrets and nuances there are:

Secret No. 1. Before cooking, sea bass should be thoroughly cleaned of scales, head, fins, and entrails removed, and the fish should be rinsed well. Make diagonal cuts on the carcass and coat well with salt and spices. Fish prepared in this way should be left for at least half an hour. Then you can begin heat treatment.

Secret No. 2. During the cooking process, sea bass fish soup should be placed in boiling and salted water. In general, cooking fish will take no more than 10-15 minutes.

Secret No. 3. The delicate taste of fish goes well with almost all popular side dishes. Sea bass is good served with boiled or fried potatoes, vegetable salad, and fluffy rice.

Secret No. 4. Fish should be defrosted at room temperature or on the bottom shelf of the refrigerator. If you place sea bass in a container of water to defrost faster, it will quickly lose its nutritional and taste properties, and the dish will turn out dry.

Perch with vegetables prepared according to this recipe will become a real decoration of the holiday table. Before baking, you can sprinkle the fish with lemon juice - this will make the dish even more tasty and tender. Use fish spices if desired.

Ingredients:

Sea bass - 1 pc.;
Potatoes - 3 pcs.;
Bell pepper - 1 pc.;
Carrots - 1 pc.;
Onion - 1 pc.;
Tomato - 3 pcs.;
Olives - 10 pcs.;
Olive oil - 50 g;
Dry ginger, pepper;
Salt, herbs.

Cooking method:

We defrost the fish, clean it of scales, remove the entrails, head, fins, and wash it.
Rub clean perch with salt, pepper, herbs, and leave to marinate for half an hour.
We wash the vegetables. Cut peppers and carrots into cubes, tomatoes into half rings, potatoes into thin slices.
Cut the onions into rings and marinate in a small amount of vinegar, add salt.
Place potatoes in a greased baking dish, add salt, and place fish, carrots, and peppers on top. Sprinkle everything with herbs and spices.
Place tomato slices on top, covering the space around the perch.
Sprinkle the dish generously with olive oil.
Pour 100 ml of water into the mold, cover with a sheet of foil, and place in the oven (190 0 C). We will bake for about an hour until the vegetables are completely cooked.
Decorate the finished fish with olives and parsley sprigs. Serve the perch with vegetables in the same dish in which it was baked.

Interesting from the network

Recipe for fried sea bass in sour cream

Sea bass has a pleasant, delicate smell, and if the fish is cooked correctly, you will get a real culinary masterpiece. With a minimum of ingredients and cooking time, the result is a luxurious dish that will pleasantly surprise your guests. Choose spices according to your taste. Instead of sour cream, you can use cream - the fish will turn out even more tender.

Ingredients:

Sea bass fillet - 700 g;
Breadcrumbs - 100 g;
Onion - 2 pcs.;
Spices for fish;
Sour cream - 250 ml;
Lemon juice 3 tbsp;
Olive oil - 3 tbsp;
Pepper, salt - to taste;
Olives - to taste;
Oil for frying.

Cooking method:

Thaw the sea bass fillet on the bottom shelf of the refrigerator and cut into small pieces.
Rub the fish with pepper, salt, sprinkle with lemon juice and olive oil, and leave to marinate for half an hour.
Roll the perch in breadcrumbs mixed with spices and fry in oil until golden brown.
Peel the onion, cut into half rings, and fry in a separate pan.
Add fried onions to the fish, pour sour cream. Cover the pan with a lid and simmer the dish for about 10 minutes. The fire should be minimal.
Serve sea bass with boiled potatoes and crumbly rice. Decorate with olives and herbs.

If you are tired of the soups that have already become familiar, then it’s time to diversify the menu. Prepare aromatic, tasty and healthy sea bass soup. This fish does not have a specific smell, so the fish soup can be offered to children and anyone with allergies. In addition, the fatty acids contained in sea bass have a beneficial effect on the body, and proteins, of which there are large amounts in the meat, are very beneficial for the brain. If desired, use any other fish, for example, pike perch, carp, catfish.

Ingredients:

Sea bass - 2 pcs.;
Water - 3 l;
Carrots - 1 pc.;
Potatoes - 4 pcs.;
Onion - 1 pc.;
Spices, salt, pepper - to taste;
Sour cream, herbs - for serving.

Cooking method:

Defrost the fish, remove scales, fins, entrails, head, and wash well. Place in a pan of boiling water and cook for 15 minutes.
Cut the peeled carrots and onions into cubes and fry in oil until tender.
Peel the potatoes and cut them into small cubes.
We take the fish out of the broth and separate it from the backbone and bones.
Strain the broth and bring to a boil.
Place potatoes into boiling liquid and cook for 10 minutes.
Then add fried vegetables, spices, salt and pepper to the soup. We put in the fish. Cook the fish soup for 10 minutes.
Turn off the heat and leave the soup for 30 minutes.
Serve the dish hot with chopped herbs and sour cream.

How to cook sea bass fillet in a slow cooker

Thanks to the advent of the multicooker, the cooking process has been greatly simplified. Now you just need to choose the appropriate recipe, purchase the necessary ingredients and start creating your culinary masterpiece. Let's cook sea bass with marinade in a slow cooker. If desired, add gelatin, then after the dish has hardened, you will get a luxurious aspic.

Ingredients:

Sea bass fillet - 1 kg;
Onion - 1 pc.;
Tomato juice - 1.5 tbsp;
Carrots - 2 pcs.;
Vegetable oil - 4 tbsp;
Lemon zest - 3 tsp;
Salt, pepper, spices for fish - to taste;
Greenery.

Cooking method:

Thaw the fillet and cut it into pieces.
Rub the fish with salt, spices, zest, and pepper. Marinate for about half an hour.
Turn on the “Baking” mode, pour oil into the multicooker bowl, fry the fish on both sides. We take the finished perch out of the multicooker.
Grate the carrots and cut the onion into half rings. Fry vegetables in a slow cooker.
We transfer the fish to the vegetables, pour in tomato juice, add bay leaf, salt and pepper. Cook for 10 minutes.
Change the mode to “Extinguishing”. We will cook for about an hour.
Serve the finished fish with boiled potatoes and rice. This fish retains its taste perfectly even when cold.

Now you know how to cook sea bass according to a recipe with a photo. Bon appetit!