Sea Bass Recipe

This sea bass recipe gives you a complete, one pot baked meal.

It is a beautiful silvery fish quite similar in shape to a salmon, but much smaller.

One fish would perhaps serve two people - a half filleted off from each side - alternatively, if they're small, one fish per person would be better.

Ask the fishmonger to gut, clean and scale if you don't know how to do it yourself - but watch and learn :-)

It's very tender fleshed and so bakes well.

The broccoli to use here is purple sprouting broccoli - sometimes known as tenderstem broccoli.

It has a short growing season and is absolutely delicious.

You can eat the stalk - in fact, some people prefer the taste of this to asparagus - I know I do.

If you can't find it, then ordinary broccoli (calabrese) will do - just chop into smallish pieces and boil for around 5 minutes.

Sea Bass Recipe with Broccoli and Rosemary Potatoes
2 lb (1 kilo) new potatoes - thinly sliced
8 tbspns olive oil
4 sprigs fresh rosemary (1 tspn dried)
salt and pepper
4 fillets sea bass or whole fish
1 lb (500g) broccoli
2 oz (50g) butter
1 clove garlic - peeled and crushed
fresh parsley - chopped finely

Heat your oven to gas mark 7, 425F or 220C.

Parboil the potatoes for about 6 minutes until just tender.

Tip onto a baking tray and mix with half the olive oil and the rosemary.

Cook for about 20 minutes, giving the tray a shake half way through.

Take the sea bass and score through the flesh.

Rub in the rest of the oil and season with some salt and fresh ground black pepper.

Put on top of the potatoes and bake for around 15 minutes, until the flesh is cooked - you can tell when it is firm to the touch.

Meanwhile, bring a pan of salted water to the boil and cook the broccoli - it will need 3 to 8 minutes, depending on the thickness of the stems.

Remove the fish and potatoes from the roasting tin onto plates - keep warm.

Take the tin and put it onto the oven hob.

Heat the butter, scrape the residue away.

Add the garlic and parsley and cook for around 1 minute.

Pour the juices over the sea bass, potatoes and broccoli to serve.

Coronary Heart Disease is a major killer. Click here to read about the health benefits of fish and how easy it is to increase the amount you eat. How fish in your diet helps you avoid coronary heart disease

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Sea Bass Recipe - to Baked Fish Index