Recipe for cooking red sea bass in the oven. Sea bass baked in foil. The most delicious baking recipe

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, containing 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 boats is delivered to store shelves mostly frozen - whole, headless carcass, and filleted. 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!

One of the healthiest sea fish is sea bass. In our stores and markets we are offered the smallest representatives of this fish, 20-25 centimeters long. In general, sea bass can reach 1 meter in length. But it’s rather for the better that they offer us small carcasses; they are best suited for preparing portioned dishes.

The benefits of sea bass are difficult to overestimate. This fish is rich in protein, which is easily absorbed by the body and gives strength. It contains a large amount of fish oil, and therefore omega-3 fatty acids, which normalize metabolism, reduce bad cholesterol and prevent cardiovascular diseases. Sea bass also contains a unique amino acid - taurine, which promotes cell regeneration. This fish is especially useful for pregnant women and children, as it contains almost all useful vitamins and microelements. I’ll add one more fatty plus to this fish - it is low in calories, only 103 kcal per 100 grams.

The only trouble you can expect when cooking sea bass is that you can get pricked by its sharp fins. but this will only happen if you are very “lucky” to purchase uncleaned fish; mostly on the shelves there are carcasses already completely ready for cooking.

Due to the high content of fish oil, sea bass meat is very tender. It is believed that this fish is the most delicious of all sea fish. Due to its high fat content, sea bass lasts longer than other fish.

Cooking sea bass is a real pleasure. It can be boiled, fried, baked, stewed, salted, smoked. We would like to invite you to bake sea bass with vegetables. The dish turns out very tender. The taste of vegetables harmonizes wonderfully with the taste of fish, thyme adds aroma. In addition to taste and aroma, this dish also looks very beautiful on a plate due to the variety of colors of the ingredients.

Ingredients:

• Sea bass - 3 carcasses;
• Carrots - 1 piece;
• Onions - 2 heads;
• Leek - 1 stalk;
• Green peas - 200 grams;
• Potatoes - 3 tubers;
• Thyme - 5-6 sprigs;
• Olive oil - 1 tablespoon;
• Cherry tomatoes - 4-5 pieces;
• Vegetable oil for frying vegetables;
• Salt and pepper to taste.

How to cook sea bass:

Step 1

We clean the fish, wash it and dry it with a towel. We cut off the fins. You can lightly sprinkle it with lemon juice.

Step 2

Cut the onion into feathers. Finely chop the leek. Three carrots on a coarse grater.

Step 3

Heat vegetable oil in a frying pan and add chopped vegetables.

Step 4

Peel the potatoes and cut them into large pieces. In a deep bowl, toss the potato pieces with olive oil, salt, pepper and thyme until evenly distributed throughout the potatoes.

Step 5

Place the steamed vegetables in a baking dish, add green peas, salt and pepper to taste.

Step 6

Salt and pepper the fish carcasses to taste and place on a bed of vegetables. Place pieces of potatoes and cherry tomatoes on the sides. Place the thyme sprigs left over from the potatoes on top of the fish.

Step 7

Bake sea bass in a preheated oven at 200-220 degrees for 40 minutes. You can cover the pan with foil to enhance the flavor of the dish, but then the cooking time will increase to 60 minutes.

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Well known to everyone, even non-fisherman, the striped robber of our reservoirs is the perch. Relatives of our perch live almost all over the world.

I had to catch American bass, a relative of the grouper, and also a relative of the grouper in the Red Sea. There are many fish called "sea bass" living in the ocean.

For obvious reasons, sea bass comes to us in the form of fresh frozen carcasses. Sold in almost any store. Oh, by the way, sea bass are easy to clean, which makes them a great “trophy” when going to the store.

Very tasty sea bass, if baked - the baked one will decorate the most sophisticated table. You can bake it with spices, or perch with vegetables. Especially tasty with vegetables - or.

Baked perch in the oven. Recipe

Ingredients (2 servings)

• Large river or sea perch 1 piece
• Potatoes 2-3 pcs
• Onion 1 piece
• Tomato 2 pcs
• Herbs (basil and parsley) 2-3 branches
• Olive oil 3 tbsp. l.
• Salt, dry aromatic herbs, ground black pepper, lemon Spices

1. Sea bass must be thawed and scaled. This is not difficult if you take the carcass by the tail and clean it with a knife from the tail towards the head. The head, if any, is cut off and thrown away as well as the entrails. Be sure to clean the inner cavity of the perch from the black film. The film is difficult to clean, so you should try using a hard sponge. With river perch it is somewhat more difficult, given the presence of scales, very similar to armor, but it is very necessary to thoroughly clean the scales.

   Gut and remove scales from the perch

2. Cut the perch carcass crosswise with a knife to a depth of 5-6 mm on the sides closer to the dorsal fin at intervals of 4-5 cm. At the same time, try not to damage the costal bones.

   Vegetables for baking perch

3. Rub the carcass, especially carefully the cuts and the internal cavity, with a mixture of spices and herbs: oregano, basil, salt, black pepper - to taste, and leave for 30 minutes.

   Rub the carcass with a mixture of spices and herbs

4. Peel the onion and cut into large strips. Fry chopped onion for 1 tbsp. l. olive oil until lightly browned.

   Fry chopped onion until lightly browned

5. The potatoes must be baked until done. Due to the fact that the fish cooks very quickly, the potatoes may remain raw during the overall cooking. Therefore, it is worth adding almost ready-made baked vegetables. The fastest way to bake potatoes is in the microwave. It literally takes 10 minutes.
6. Peel the baked potatoes and cut into 4-6 pieces.
7. Cut one tomato into thin slices; seeds and peel do not need to be removed. Cut the second tomato into large slices - into 8-10 pieces.
8. Finely chop the parsley and basil. Grease a baking tray or clay plate with olive oil and place the fish. Sea bass, like any fish, tends to stick to the baking sheet during baking. If desired, you can place several very thinly cut slices of lemon or tomato on the bottom of the baking sheet, and place the fish on them.

   Place the fish on a baking sheet

9. Place chopped baked potatoes around the fish and sprinkle with chopped herbs.

   Place the prepared potatoes and sprinkle with herbs

10. Place large tomato slices mixed with potatoes, then fried onions. Salt and pepper the vegetables to taste.

    Add tomato slices and fried onions

11. Distribute thin slices of tomatoes evenly so that the tomatoes cover the entire space around the perch. If desired, you can additionally sprinkle with a small amount of dry herbs and salt. Wait 5 minutes for the salt to dissolve.

    Spread thinly sliced ​​tomato evenly

12. Next is an important point! Carefully, in very small portions, pour olive oil over the entire dish or simply brush all the ingredients with a brush. We must try not to miss a single centimeter so that the fish and vegetables do not get burned.
13. Pour 1-2 tbsp onto a baking sheet. l. hot water. Place the baking sheet in an oven preheated to 200 degrees for baking. Sea bass is baked for 45 minutes to 1 hour.

    Baked perch in the oven with vegetables cooks from 45 minutes to 1 hour

14. During this time, the fish is guaranteed to be fried. You should be guided by the tomatoes; as soon as they are well baked and the fish is ready, then the whole dish is ready.
15. The dish is served to the table directly in the heat-resistant form in which the dish was prepared
16. You can place black olives on the dish for decoration and to give the dish a special taste.

Perch is a healthy and tasty fish that should be on our menu. Perch can be river or sea. The latter is less bony and larger in size. Well-cooked fish is very tasty. In addition, it contains useful Omega-3 acids. In our article we want to talk about how to bake sea bass in foil. The dish cooks very quickly in the oven.

Cooking principles

Regardless of the method of heat treatment, the process of preparing any fish must begin with cutting. We cut off the fins, since the perch's fins are very sharp and can injure your hands. Afterwards, the carcass is cleaned of scales, the tail and head are removed. You can bake the fish whole or in pieces - it all depends on your desire. Sometimes only fillets are used. The fish should be rubbed with spices and left for a while to soak in the flavors. Cooking perch in foil makes the flesh very tender and juicy. In addition, it manages to preserve all the beneficial substances.

For cooking, you can use olive oil, all kinds of sauces and sour cream. Fish can be baked with vegetables - then you get a complete dish.

The value of perch is due to its vitamin composition. Fish is a dietary product. If you do not add sauces and other additives during the cooking process, then the calorie content of sea bass baked in foil is only 164 Kcal per 100 grams.

But if your goal is not to lose weight, you can use all kinds of sauces: white, red, wine, thick, creamy and others. Sweet and sour berry sauce works well. Such additives significantly enrich the taste of fish.

Classic recipe

How to bake sea bass in foil? Cooking fish in the oven is not difficult. Since there are very few bones in perch, the easiest way is to wrap the carcass in foil and bake it whole. This fish can be a wonderful dish for a holiday table.

Ingredients:

1. Lemon.
2. Sea bass - 400 g.
3. Spices and salt.

The fish must be cleaned and cut, removing the fins, head and entrails. Next, rinse the carcass well in running water, dry it and rub it with salt and spices. Aromatic additives make the dish more tasty and interesting.

We make cuts on the fish into which we insert lemon slices. The fruit must first be washed and scalded to make it even more aromatic. Lemon slices should be no more than 3-4 mm thick. For further preparation we will need foil. It will be much easier to bake sea bass in the oven. We wrap the carcass in foil and send it to the oven. The perch takes about 35 minutes to cook.

Then we unwrap the foil and put the fish back in the oven so that the crust on it browns. After ten minutes the dish can be taken out.

Bake perch with potatoes: ingredients

We suggest preparing a full meal in the oven. You can bake sea bass in foil with potatoes. The advantage of this option is that you immediately get both the fish and the side dish. This means there is no need to prepare anything else.

Ingredients:

1. Potatoes - 300 g.
2. Spices.
3. Perch carcass.
4. Lemon.
5. Olive oil - 75 g.
6. Balsamic vinegar - 20 g.
7. Carrot.

Fish and potatoes recipe

We peel the fish and remove the fins. Then we remove the entrails and gills. We wash the carcass well in running water. We make deep cuts on the perch and sprinkle it with spices.

Peel the potatoes and carrots, then boil them in lightly salted water until fully cooked. Mix olive oil with vinegar. Pour the resulting marinade over the fish, add lemon juice and leave it to marinate.

Cut the boiled vegetables and onions into pieces. Next, to prepare the dish we will need a form. We cover it with foil and grease it with vegetable oil. Next, we will place the products on a baking sheet in layers. Place potatoes on the bottom of the pan, followed by carrots and onions. Place the fish carcass on top of the vegetable bed. Then cover the pan with foil. Bake the sea bass in the oven in foil for at least 30 minutes. Shortly before the end of cooking, it is necessary to open the dish so that the fish has time to brown.

Perch with vegetables: ingredients

There are many options for preparing sea bass in foil. In the oven you can simultaneously bake not only the fish, but also a delicious side dish for it.

Ingredients:

1. Perch - 1.5 kg.
2. Butter.
3. Ten cherry tomatoes.
4. Parsley.
5. Pepper.
6. Five potatoes.
7. Dried basil.
8. White wine (dry) - ½ glass.
9. Olive oil.
10. Carrot.
11. Bell pepper.
12. Lemon.

Recipe for perch with vegetables

We clean the fish, remove the fins, tail and head. Next, rinse the carcasses well in running water and dry them with napkins. After the perches, season with pepper and salt. Peel the carrots and potatoes, wash them and cut them into half rings. Cut the bell pepper into two parts, remove the seeds and cut it into thin slices.

Pour olive oil into a clean frying pan and place it on the fire. Add peppers and onions and fry until golden brown.

Cover the pan with foil and place the fried vegetables into it. Place boiled potatoes and cherry tomato slices on them. You can also add lemon slices here. Place the fish on top.

In a deep container, mix melted butter with wine and basil. Mix the mass well. Pour the resulting sauce generously over the top of the dish. Cover the pan with foil, then place it in the preheated oven for 30 minutes. After the specified time, the surface of the dish can be opened and baked for another ten minutes. Then the fish will acquire an appetizing crust.

Fish with nuts

We offer another original recipe for cooking fish in the oven. Sea bass in foil can be baked with nuts.

Ingredients:

1. Sea bass - 750 g.
2. Flour - 80 g.
3. Green onions.
4. Egg.
5. Walnuts - 200 g.

We peel the fish, remove the head, fins and entrails. Next, you need to make cuts on both sides of the ridge, after which we remove it. For cooking we only need fillet. Wash it thoroughly and dry it with napkins.

In a deep plate, beat the egg. Place the peeled nuts into a blender bowl and grind them. Afterwards, roll each perch fillet in flour, and then in egg mixture, nuts and chopped herbs. For further preparation, you will need a baking sheet; cover its surface with parchment and lay out the fish fillets. Cover the top of the dish with foil.

Now you can put it in the oven. Many housewives wonder how long to bake sea bass in foil. The fish cooks in the oven for about thirty minutes. If you want to get a beautiful crust on the fish, you should remove the foil before finishing cooking. After this, the perch must be baked for another ten minutes.

Fish in an unusual breading turns out delicious. It has an original, spicy taste.

Perch in sour cream sauce

Cooking fish in sour cream sauce is one of the most popular recipes. Baked sea bass in foil turns out very tasty. Sour cream is an excellent addition to any fish, and perch is no exception.

Ingredients:

1. A glass of homemade sour cream.
2. Perch - 950 g.
3. Lemon zest.
4. Garlic.
5. Fresh herbs
6. Pepper.
7. Spices.
8. French mustard - 15 g.

We clean the fish by removing the entrails, head and tail. We wash the carcasses well and dry each one with napkins, then rub it with suitable spices and salt.

Using a fine grater, extract the lemon zest. Place it in a deep plate and add lemon juice. We also put mustard, pepper and sour cream here. Mix the mass thoroughly. Place the perches in the resulting sauce and roll them well in it. Leave the fish to marinate for 20 minutes. Next, cover the baking sheet with foil and place the perches on it. Cover the fish with a second sheet on top. Next, place the baking sheet in the oven.

If you don't know how long to bake sea bass in foil, expect it to take an average of 30 minutes. Sometimes it takes a little longer if the carcasses are large.

How to cook sea bass in the oven: recipe

You can bake fish in foil with any vegetables. In any case, the dish turns out delicious.

Ingredients:

1. Perch - 750 g.
2. Sunflower oil.
3. Onion - 2 pcs.
4. Onion greens.
5. Salt.
6. Zucchini.

We clean and gut fresh perches. We wash and dry the carcasses. Afterwards we grease them with salt and spices. Next, lightly fry the fish in a frying pan in vegetable oil - five minutes on each side.

Peel the onion, wash it and cut it into half rings. Next, fry it in a frying pan until half cooked. Wash the young zucchini and cut into slices. Place the fried perches on a baking sheet, put a little fried onion and a piece of zucchini in the belly of each. Cover the fish with foil and place it in the oven. After 25 minutes it can be served. You can use green onion feathers as decoration.

Sea bass with garnish

How to cook sea bass in the oven? You can bake any fish in foil - both sea and river. In any case, it turns out tasty and juicy.

Ingredients:

1. Sea bass - 2 carcasses.
2. Butter - 70 g.
3. Onion - 2 pcs.
4. Potatoes - 5 pcs.
5. Spices.
6. Tomato paste - 120 g.
7. Water - ½ cup.
8. So much cream.
9. Green onions.

This recipe is very simple, but at the same time it allows you to prepare a very satisfying dish, which already has a side dish.

Before starting cooking, the fish must be cut into portions and washed. Next, salt it and add pepper. Peel and chop the onion and potatoes. Onion half rings must be fried in vegetable oil. Next, cover the bottom of the baking dish with foil. Place roast and potatoes on the bottom. Place the fish on top. To make the dish juicy and well baked, you can use sauce. You can prepare it from a mixture of tomato paste, water and cream. But if you don't want to end up with too many calories, skip this step. Pour the sauce generously over the dish and cover it with foil. Red sea bass cooks in the oven for 30-40 minutes.

Sea bass with rice

Rice and fish go well together, so serving them together is ideal.

Ingredients:

1. Sea bass fillet - 850 g.
2. Rice - 300 g.
3. Cheese - 150 g.
4. Boiled eggs - 2 pcs.
5. Cream sauce - a glass.
6. Basil greens.
7. Salt.

Season the fish fillet with spices and salt. Boil the rice in a saucepan until half cooked. Peel and chop the pre-boiled eggs. The cheese must be grated and then mixed with boiled rice. Place oiled foil on the bottom of the pan. Then lay out the cheese-rice mixture, fillet and another layer of rice with cheese. Sprinkle the chopped egg on top of the dish. Fill with creamy sauce. Cover the baking sheet with foil and place it in the oven. After thirty minutes, the dish can be served, sprinkled with chopped herbs.

Little tricks

If you decide to cook perch for the first time, it is worth remembering that the fish bakes in the oven very quickly, especially if you use foil. Therefore, all vegetables that you want to use as a side dish must first be boiled or fried.

We prepare rice, mushrooms, potatoes and carrots in advance and only after that combine them with raw perch. For baking, not only portioned pieces are used, but also whole carcasses. It is no less convenient to use fillet. Fish harmonizes well with spices that highlight its taste. It is also necessary to use lemon or lemon juice, which is good as a marinade. The fish is served with herbs and sauces.

Let's prepare all the necessary ingredients. Wash the vegetables thoroughly under running water. Peel the potatoes, onions, and carrots. Let's cut the greens. Let's defrost the perch at room temperature. Cut off the head and, holding the fish by the tail, remove the scales. We take out the insides of the perch. We thoroughly wash the internal cavity of the fish and use a knife to remove the black film (!).

Rub the perch with a mixture of salt, pepper and seasonings. Leave the fish for 30 minutes. At this time, let's take care of the vegetables. Cut the onion into half rings, sprinkle with salt and pour over vinegar. Then fry the pickled onions in a frying pan, covered, in olive oil for about 10 minutes (over low heat). Set aside. Potatoes, carrots and bell peppers need to be baked in advance, as the perch cooks very quickly. Cut the tomatoes into thin slices.

Grease the baking dish with olive oil, lay out the vegetables and perch. Sprinkle with seasonings.

Place tomato slices evenly around the perch (as in the photo). Then carefully and evenly, without missing a single centimeter, pour olive oil over the dish. Pour 100 ml into the baking dish. water. And we send our dish to the oven preheated to 220 degrees for 45 minutes.