Whole Baked Sea Bass ( Recipes Wasaafat )

 Whole Baked Sea Bass

  Whole Baked Sea Bass fish marinated in a simple yet flavorful mixture of lemon, tomato, garlic, herbs, and other spices. It's simple, easy, healthy, and incredibly flavorful!

Prep: 10 mins Cook: 20 mins Total: 30 mins

Ingredients :

  1. 2 white fish (sea bass, red snapper, or tilapia) , approximately 1-2 pounds; scaled and gutted white fish
  2. 1 lemon (or limes if that's what's available)
  3. salt and pepper to season
  4. ½ bunch parsley
  5. 1 small onion , sliced and divided
  6. ½ bunch basil
  7. 1 small tomato
  8. 4-5 garlic cloves
  9. 1 tablespoon chicken bouillon or cubes , optional
  10. ½ -1 cup water or oil
  11. 1-2 cups cherry tomatoes
Whole Baked Sea Bass
Whole Baked Sea Bass

Instructions :

  1. Make 3-4 diagonal cuts in each side of the fish, all the way right through the bone.
  2. Squeeze some lemon over it. Season fish with salt and pepper. Set aside.
  3. Chop parsley, onion (½ sliced onion), basil, tomato, and garlic. Add to a food processor or blender. Blend/pulse while adding oil/water as needed until the ingredients are in puree form. If desired, add chicken bouillon to the puree, thoroughly mix.
  4. Pour the marinade over the fish, and gently flip them back and forth until coated inside and out.
  5. For best results, let it marinate in the fridge for up to 24 hours.
  6. Use a cooking spray to oil the bottom of a roasting pan to prevent fish from sticking to the pan. Drizzle 2 tablespoons of water or oil on the fish and throw in the cherry tomatoes and the rest of the onion slices.
  7. Bake in a roasting pan (leave it open) at 450 F (232 C) for approximately 15-20 minutes, depending on the thickness of your fish.
  8. Serve warm with plantains or potatoes and this African Pepper Sauce 

Tips & Notes:

  • Before you buy fish, check the eyes. They are a good indicator that the fish is fresh and healthy. They should be crystal-clear, plump, wet, and shiny. No bruises. And definitely no foul smell. They should smell like water. Yes! I know water has no smell. Oh, and the gills should be bright red.
  • No need to flip your fish over. It’s still going to get soggy anyway- unless you are cooking it on a rack.
  • If you want this completely paleo, skip the chicken bouillon and just salt accordingly.
  • I always bake fish on foil or parchment paper as it makes for easier cleanup. Use a cooking spray to oil before adding the fish. This prevents the fish from sticking to the pan.
  • Adjust oil as needed according to preference and dietary needs (I use half water and half cooking oil – no preference in cooking oil.)
  • You may use this marinade on fish fillets. Just reduce the cooking time and don’t forget to spray the pan to prevent the fish from sticking to it. Cook for about 12 minutes or more depending on the thickness of the fish.
  • Please keep in mind that nutritional information is a rough estimate and can vary greatly based on products used.

Nutrition Information:

Calories: 259kcal (13%)| Carbohydrates: 12g (4%)| Protein: 2g (4%)| Sodium: 406mg (18%)| Potassium: 324mg (9%)| Fiber: 2g (8%)| Sugar: 5g (6%)| Vitamin A: 585IU (12%)| Vitamin C: 40mg (48%)| Calcium: 35mg (4%)| Iron: 0.8mg (4%)

Other recipes Side Dishes : Here 
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