Delicious Oven-baked Sea Bass With Potatoes And Onions

They say that the best moments are those shared with the family. That is why the delicious meals often stand out. For this reason, we will teach you how to make a delicious oven-baked sea bass with potatoes and onions that your family can enjoy. We are sure everyone will love it!

Cooking with sea bass

In fact, you can choose any type of fish for this recipe. For this recipe, however, we have chosen sea bass. Among the nutrients we find:

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

Sea bass is a white fish that is highly recommended by nutritionists for a low-fat diet. In addition, it helps reduce bad cholesterol (LDL), control high blood pressure and prevent cardiovascular disease.

Finally, this type of fish is ideal for eating combined with your favorite vegetables. If you bake the dish, it is much healthier, since you do not add such large amounts of oil to prepare it.

Now we will teach you how to cook a delicious oven-baked sea bass with potatoes and onions.

Oven-baked sea bass with potatoes and onions

Remember that including potatoes in any recipe is a healthy and good choice. If you cook it in the oven, it also helps to improve brain function and digestion, provides vitamin B and can relieve kidney stones.

In the case of onions,  this vegetable helps to reduce bad cholesterol (LDL) in the blood, improve circulation, prevent anemia and has cleansing properties and antioxidants. Given these benefits, it’s a good idea to combine potatoes and onions with sea bass, don’t you think?

Ingredients for oven-baked sea bass

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

Ingredients for the marinade

• 2 garlic cloves, chopped
• 2 tablespoons extra virgin olive oil (30 ml)
• 1 cup white wine (250 ml)
• 2 tablespoons lemon juice (3omL)
• 1 tablespoon salt (15g)
• 1 tbsp oregano (15g)
• 1/2 tbsp thyme (8g)
• 1/2 tablespoon black pepper (8g)

• Aluminum foil
• 1 tablespoon parsley (15g)
• Plastic foil

Preparation of the marinade

1. Start by cleaning the fish. Remove intestines and bones as best you can.
2. Then you can cut it into fillets or just make a hole to have the vegetables in.
3. Then put spices and garlic in a casserole dish and pour white wine, olive oil and lemon juice over the top. Stir a little to mix the ingredients.
4. Then place the fish on the board. Turn it over so that it can absorb the mixture of the liquid.
5. Finally, sprinkle fresh parsley over the fish and cover it with plastic wrap. Refrigerate for at least 12 hours or overnight.

Preparation of sea bass for oven baking

1. Rinse and wash the potatoes and cut them into thin slices.
2. Then cut the onions into strips (they can also be large pieces) and place them in a bowl with the potatoes.
3. Then take the sea bass out of the fridge and pour some of the juice into a small cup. Set this aside for later.
4. Preheat the oven to 190 ° C.
5. Put everything in the same refractory form in which you marinated the fish. Put potatoes and onions around the fish to give it flavor.
6. Before baking, sprinkle over green peppers evenly on top and cover the pan with aluminum foil.
7. Remember that if you do not cut the fish into fillets, you should fill it with potatoes, onions, peppers or other ingredients of your choice.
8. Place the mold in the oven to bake the dish. After 10 minutes in the oven, remove the aluminum foil and pour the remaining marinade over the top.
9. Finally, turn the ingredients until they are golden brown and the juice has dried in a little.
10. Remove the dish from the oven and allow it to cool slightly before serving.
11. Enjoy a delicious oven-baked sea bass with vegetables!