Sea bass baked in foil. Perch dishes in the oven. Sea bass baked in sour cream

Very tasty - sea bass baked in the oven. Try it with vegetables, potatoes, lemon, herbs.

In cooking, the brightly colored perch fish is highly valued. Perch is baked in foil, boiled, fried, salted, pickled and even dried. But, nevertheless, hot smoked beryx is especially popular. And we invite you to try preparing a holiday dish using this photo recipe - sea bass baked in foil in the oven, with lemon and parsley.

• Beriks sea bass – 2 fish with a total weight of 700 g;
• lemon – 1 pc.;
• fresh parsley - a few sprigs;
• vegetable oil – 2 tbsp. l.;
• butter – 50 g;
• ground black pepper;
• salt.

As a rule, perch goes on sale without a head. Therefore, all that remains is to gut the fish and clean it of scales. Then wash and cut off the dorsal fins of each fish.

Using a thin, sharp knife, make shallow cuts at a distance of 2.5-3 centimeters from each other.

Pepper and salt the fish outside and inside.

Wash the lemon thoroughly and cut into very thin slices (1.5-2 millimeters). Then cut each circle in half.

Wash the parsley and dry. Place a sprig of parsley, a slice of lemon and a piece of butter in the belly of each perch.

Place the fish on food foil. Moreover, place each perch on its side, on a separate sheet of foil. Grease the top of the fish with vegetable oil.

Wrap the foil tightly into envelopes. Preheat the oven to 200°C. Sea bass is baked in the oven for approximately 25-30 minutes.

5-7 minutes before the end of the cooking process, carefully open the foil, being careful not to get burned by the steam. This must be done so that the perch acquires a pleasant golden color.

Then free the fish completely from the foil and transfer it to a large dish.

Insert half rings of lemon into the slits on the fish. The rest of the dish can be decorated using your imagination, for example, with tomato slices and herbs.

Fried, boiled or baked potatoes can be served as a side dish.

Recipe 2: sea bass in the oven (step-by-step photos)

Delicious, fresh, aromatic, unusual sea bass baked in foil will take first place in your cookbook and you will delight your household with a delicious fish dinner every week!

• Sea bass 400 g.
• Lemon ½ part
• Carrot 1 pc.
• Tomato 1 pc.
• Onions 1 pc.
• Garlic 1 head
• Dill, parsley, rosemary to taste
• Mixture of dried herbs to taste
• Salt to taste
• Olive oil to taste

Clean the fish carcasses, remove the fins and entrails, wash and dry the fish meat with a paper towel.

Place grated garlic in a plate, mix it with dried herbs, pour in olive oil, lemon juice, salt, stir everything again.

Place the prepared carcasses into a container, rub with the resulting mixture, and let the fish marinate for half an hour.

Peel the onion skins and cut the onion into rings.

Cut the carrots into circles, and then cut each circle in half.

Heat a frying pan with olive oil, fry the onion rings, then transfer them to a plate.

Pour more olive oil into the same frying pan and fry the carrot slices.

Now brown the fish product a little.

Take foil, put dill stems, rosemary, parsley on it, put perch on top, then place onion rings and carrot slices.

Decorate the dish with tomato rings, connect the edges of the foil, and bake the dish in the oven for half an hour. That's all, soon the sea bass baked in foil is ready!

Recipe 3: red sea bass in the oven with lemon

Red sea bass is a tasty and healthy fish. It, like mackerel, has few bones, is moderately fatty and is well suited for baking.

There are many recipes for sea bass in the oven, the simplest is baked sea bass in foil with lemon.

• 1 red sea bass;
• 1/3 teaspoon salt;
• A pinch of black pepper;
• 2 lemon slices.

Defrost the fish at room temperature. Sea bass have very sharp fins, so trim them before cleaning them to avoid cutting your hands. Then remove scales and rinse.

Rub with a mixture of salt and pepper. Insert the lemon slice halves into the slits and wrap the fish in foil.

Bake the sea bass in the oven at 200C for 30 minutes, then carefully unfold the foil and cook for another 5-7 minutes until the fish is browned.

Baked sea bass goes well with a side dish of potatoes or vegetable salad.

Recipe 4: how to cook sea bass in the oven

Sea bass is a very tasty fish in all its forms. Well, here’s my simple recipe for baked perch in foil.

• sea ​​bass - 2 pcs;
• salt - to taste;
• ground black pepper - to taste;
• lemon juice - to taste

Perch is usually sold without a head. Wash two sea bass carcasses and clean them of scales and inner black film, trim the fins and tail with scissors.

Using a sharp knife, make several transverse cuts on both sides of the carcasses (to the bone)

Rub the perch with salt and pepper and pour in lemon juice (you can simply squeeze it out of the lemon), trying to get it into the cuts too. Place the carcasses on foil.

Seal the carcasses tightly with foil. You can leave the fish like this for a while to marinate, or you don’t have to wait.

Place the foil “ball” on a baking sheet and place in an oven preheated to 180 degrees for 25-30 minutes. Now the sea bass is ready. Tasty, tender and healthy.

Recipe 5: Oven potatoes with sea bass and mushrooms

Fish baked in the oven with potatoes, onions and mushrooms, sour cream and spices.

• Sea bass
• Potatoes - 7 pcs.
• Onion - 1 pc.
• Champignons - 8 pcs.
• Sour cream - 3 tbsp. spoons
• Salt - 1 teaspoon
• Soy sauce - 1 tbsp. spoon
• Seasonings - 1.5 teaspoons (to taste)
• Sunflower oil - 1-1.5 tbsp. spoons

Peel the potatoes, wash and cut into slices.

Peel the onion and cut into half rings. Combine onions and potatoes.

Add sour cream (2 tablespoons). Mix.

Salt and add soy sauce.

Add seasonings (1 teaspoon).

Cover the pan with foil. Add potatoes and onions. Flatten.

Cut the champignons into slices.

Place champignons on top of potatoes.

Clean the perch and remove the skin. Cut into portions.

Place the fish pieces on top of the potatoes. Add salt.

Sprinkle with seasoning and brush with remaining sour cream.

Drizzle sunflower oil on top.

Cover with foil. Bake in the oven for 40 minutes at 180 degrees.

Bon appetit!

Recipe 6: sea bass in sour cream in the oven (step by step)

Sea bass baked in sour cream can be prepared for a holiday table or served for a family dinner. The only difficulty in cooking fish in the oven is that you will have to choose the right time so that the fish is cooked and not overcooked. Thanks to sour cream sauce, sea bass turns out even more juicy and soft, so this dish can even be given to children.

If you have never cooked this wonderful fish, then the photo of preparing perch baked in the oven will help you do it without much effort. The only thing you will have to take care of is to clean the fish well so that the finished dish does not contain small bones that can spoil the impression of the treat you have prepared.

• Sea bass - 4-5 pieces
• Carrots - 1 pc.
• Sour cream – 200 gr
• Water - 2 glasses
• Green or onion - 1 pc.
• Lemon - optional
• Vegetable oil - 50 g
• Salt and pepper - to taste
• Dill and parsley - 1 bunch

You can prepare a tasty, satisfying and healthy fish lunch within one hour. To make sea bass in sour cream cook faster, remove the frozen fish from the freezer in advance - about two to three hours. Fresh fish can be cooked immediately.

Sea bass is a very delicate fish, which does not have many bones, but has very spiny fins. Therefore, to ensure that perch cooked in the oven in sour cream is also safe, cut off the fins with a sharp knife or special scissors. You should also very carefully remove all small seeds.

We cut the washed and prepared fish into portions - 3-4 centimeters, if the fish is not large, you can cook it whole. To do this, carefully separate the fillet and place it in a deep bowl.

It is best to mix salt and pepper and salt the fillet pieces with the resulting mixture.

Mix the fish well and, if desired, sprinkle with juice from half a lemon.

We cut the carrots into thin rings or strips, but you can also use a regular coarse grater.

Cut the onions into thin rings, cut the green onions into small pieces.

Lightly fry the onion and seaweed in a small amount of vegetable oil; this will give the perch baked in sour cream a delicate fried flavor.

Place the fried vegetables on a baking sheet in which the fish will be baked.

Also lightly fry the pieces of sea bass fillet until a tender golden brown crust forms. If you want the sauce to be thicker, roll the fish in flour before frying.

Dilute a few tablespoons of sour cream with water to obtain a mixture similar to jelly. Don't forget to add salt and pepper.

Place the fried fish on top of the vegetables on a baking sheet and pour in sour cream water.

Place the baking sheet in the preheated oven and bake for about 30 minutes. Checking the readiness of the perch is very simple - the fish should become soft. Transfer the pieces of fillet in sour cream to a convenient plate.

Finely chop the dill and parsley and sprinkle on top. Sea bass stewed in sour cream can be served as a separate dish or a great appetizer, so don’t be upset if there are a few pieces of fish left over.

Recipe 7: sea bass in the oven with vegetables (with photo)

• Sea bass (medium, total weight 850 g) - 2 pcs.
• Onions (medium, approximately 600 g) - 6 pcs.
• Tomato (medium, approximately 800 g) - 6 pcs.
• Lemon - ½ piece
• Garlic - 3 teeth.
• Black pepper - ½ tsp.
• Salt - 1 tsp.
• Olive oil - 50 ml
• Saffron

I took two perches with a total weight of approximately 850 grams. I washed it and removed the internal films. There is no point in cleaning the scales; they will dissolve during cooking. I cut some of the onion into rings and placed it on the bottom of the dish (I have an oblong glass dish, which I keep specifically for baking fish). I placed the fish on the bow.

Slicing tomatoes...

And the second part of the onion into quarters.

Finely chop the garlic, put it in a cup along with salt and pepper, squeeze out the juice from half a lemon and pour in 50 ml of olive oil.

Mixed all this thoroughly.

Pour boiling water over the saffron and let it brew for 10 minutes.

Cover the fish tightly with onion quarters and tomato, cut side up.

I poured it with saffron infusion, and then with a mixture of garlic, lemon juice and oil.

I put the mold in the oven preheated to 140-150 degrees for 1 hour and 20 minutes. This long period of time is needed for new flavors to develop and for all our ingredients to become enriched with the tastes of their neighbors. To do this, it is better not to open the oven during cooking. You don’t have to worry, the fish won’t dry out, and this will only benefit the onions and tomatoes.

This is how beautiful it turned out. Bon appetit!

Recipe 8, step by step: whole sea bass in the oven

• Sea bass 3 pcs
• Lemon 1.5 pcs
• Olive oil 3 tbsp. l
• Salt to taste
• Ground black pepper to taste

Preheat the oven to 180 degrees. Wash and dry the fish, cleaned and without heads. Rub salt and pepper outside and inside. Place the fish in a heatproof dish.

Cut the lemon into thin slices. Place some of the slices inside the fish, and some on top. Drizzle with olive oil.

Bake for 30 minutes. Bon appetit!

Recipe 9: Sea bass baked in the oven

Sea bass is a very popular fish in the cuisine of almost all countries of the world. This is not only tasty, but also very healthy fish, containing a lot of vitamins. Today is my holiday, my husband’s birthday. We will be celebrating in a narrow family circle, so I decided to prepare something unusual. I will share with you how to cook sea bass in the oven. Run after the fish, we're starting!

• 2 pcs Sea bass
• 3 pcs Tomato
• 2 pcs Garlic cloves
• 2 pcs. Bow
• 2 pinch of spices: salt, allspice, ginger, nutmeg, coriander seeds.
• 1 tbsp. spoon.Flour
• 1 piece Lemon
• 1 100 gr. glass white wine

I had sea bass, so in the evening I took it out of the freezer to defrost it. Do not defrost fish outdoors. Place it on the top shelf of the refrigerator, the fish will defrost overnight...

In the morning, the perches need to be cleaned and their fins trimmed; I warn you right away that this will not be easy, but try your best. Cut off the head of the fish and wash the carcass thoroughly.

Now we need to grind sea salt (or any kind), a few black peppercorns, allspice, coriander hay, nutmeg and ginger. This can be done in a mortar. We will need about a teaspoon of the spice mixture.

Gently rub the carcasses with spices, place them in a deep container, add a couple of bay leaves, sprinkle everything with lemon juice and pour wine. Let marinate for 1 hour, then turn the fish over and leave for another 1 hour.

Let's do the vegetables. Cut the onion into rings and fry in olive oil until golden brown. Transfer to a separate bowl.

We scald the tomatoes with boiling water, remove the skin from them, and cut them into very thin slices. Finely chop the dill and parsley.

Now take the fish out of the marinade (do not pour out the marinade), dry it with a paper towel, bread it in flour and fry on both sides in olive oil until golden brown. over very high heat. Then turn down the heat and fry the fish on both sides for about 5 minutes.

Divide the vegetables in half, grease a baking dish with olive oil, lay out half the cooked tomatoes and sprinkle with herbs and grated garlic, then add half the fried onion and bay leaf from the marinade, and place the carcasses on top.

Place the remaining onions, herbs, and tomatoes on the fish. Pour half a glass of marinade over the fish.

Bake the fish in a preheated oven at 240 degrees. Mandatory every 5 - 7 minutes. water it with juice so that the top tomatoes and the fish itself do not dry out.

Serve the sea bass in a plate, put the vegetables on top and pour over the marinade that remains after baking.

Recipe 10: sea bass with vegetables and herbs

This fish is very tasty; it can be prepared according to universal recipes that are suitable for river perch, bream or crucian carp. A distinctive feature of sea bass is its color - fresh fish has a reddish tint. The baked version will undoubtedly be appreciated by you. Read on for details.

• Sea bass 1 piece (500 g)
• Bell pepper 1 piece
• Potatoes 2–3 pcs.
• Onion 1 piece
• Carrot 1 piece
• Tomato 2 pcs
• Vinegar (grape) 2 tbsp. spoons
• Olives 10 pcs (for decoration)
• Vegetable oil 3 tbsp. spoons
• Greens 2 tbsp. spoons (parsley and basil)
• Salt to taste
• Pepper to taste
• Dry ginger to taste

The perch must be chilled when preparing the dish. It is better to defrost at room temperature. Clean the fish from scales: to do this, take the tail with one hand and scrape the knife towards the head with the other. If you don’t do this often and the scales fly away, try doing the same in a plastic bag. Cut off the head and gut the insides. Rinse the cut fish in water, be sure to remove the black film inside to avoid bitterness. Rub clean sea bass with salt, ground black pepper and herbs inside and out. Leave in this state for 30 minutes.

Wash and peel the vegetables. Cut potatoes, carrots and sweet peppers into small cubes. Tomato - not too thin half rings or slices. Cut the onion into thin rings. It needs to be marinated; to do this, put it in a bowl, pour vinegar over it and add salt. In this state, set aside while the fish is salted. The fish bakes very quickly, but the vegetables may remain raw; to prevent this from happening, they must be baked first. The easiest way to do this is in the microwave. To do this, turn it on at a power of 750-800 W and bake the potatoes, carrots and peppers for 10-15 minutes until fully cooked.

Take a baking sheet or ovenproof dish. Be sure to lubricate with oil. First, lay out the fish, then around the potatoes, carrots, onions (without excess liquid) and peppers. Sprinkle everything with herbs.

Place the tomato on top of the dish so that it covers the entire space around the perch. Important: as a final touch, you need to pour a small amount of olive oil on top of everything, so that the dish does not burn later. Pour 100 ml of hot water into the dish and place in an oven preheated to 220 degrees. Baking time varies from 45 minutes to 1 hour.

Decorate the finished dish with olives and sprigs of fresh herbs. You can serve it in the same dish in which the crucian carp was baked. Bon appetit!

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!

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.

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 is 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.

(Viewed 36 times, 1 visits today)

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!