Baked Fish with Salad or Vegetables

Sea Bass are a white fish, lean and rich in protein and minerals. They are farmed fish. A small one cost me €6 in Dunnes Stores and a large one cost me €10 at my fishmongers. The large one can be split between 2 people. They yield 200g to 350g or more of beautiful fish and are easy to prepare.

I feel like I am on holiday when I eat fish while!

You can ask your fishmonger to cut the head and tail off, you won’t be eating them.

 

One Serving 200g:    0g Carb    200 Kcals   Protein: 39g  Fat: 5g   FIbre 0g

Ingredients

A small or large Sea Bass

Method

  • Heat the oven to 180
  • Use the edge of a long knife to skim along the outside of the skin and remove any excess scales. I put the fish under a cold running tap and washed it then dried it with kitchen paper. Make a few cuts on the outer skin. Then rub olive oil onto the skin of the fish and place on a baking tray. You can add garlic and salt to the oil, I didn’t.
  • Bake for 20 minutes then turn the dish around in the oven and bake for another 5 to 10 minutes.
  • You can place it under the grill briefly to brown the skin as it looks more appealing
  • When you serve it, the skin comes away easily as does the bone from the centre, just lift it away.
  • You will get other bones as you eat the meat but the benefit of this is that it slows down fast eaters. 🙂
  • Serve with a fresh salad or steamed veg.