Zesty oven-baked Sea Bass

Anyone that comes to my house for dinner knows that I’m all about that gourmet chef meal on a fast-food time budget. As much as I truly appreciate all of the intricate details of a meal prepared by a Michelin-star chef, I ain’t got time for that in my kitchen. What I want is a tasty meal that’s ready in under an hour. Maybe because I’m hungry, maybe because I’ve got somewhere to be, maybe because I’d rather not stand in the kitchen for hours on end unless it’s a special occasion (looking at you Thanksgiving). So with that, I bring you my FIRST recipe for the blog! Woohoo!

On my “to-do list” for 2018 was to put a better focus on eating foods that are high in omega-3 and antioxidants. Both are linked to stronger mental health, and studies show that they also help manage inflammation and free radicals in the brain which aids in relieving that feeling of anxiety. I’ll post more about that later, but for now let’s talk about this sea bass. Bass fish, whether fresh or salt water, are a high protein, low fat fish which also boast a healthy servings of the omega-3 that we all need. Also, it’s a delicious, flakey white fish that you can do so much with in the kitchen.

“Bass fish, whether fresh or salt water, are a high protein, low fat fish which also boast a healthy servings of the omega-3 that we all need.”
The thing I love about this recipe is that you can use it in a variety of cooking styles: oven-baked, on the grill, broiled, or stove-top. I went with oven-baked this time so that I could cook it with the asparagus simultaneously and have dinner in record time because… I was hungry 🙂

You know what the BEST part about that picture is? It means cleanup for this already easy to cook meal is basically non-existent. How amazing is that? 
To do this the oven-baked way you’ll need to heat your oven to 450 degrees (F). Grab the foil and prepare your sheet pan so that when the fish is ready to be transferred to the oven you’re ready to go. I also cooked asparagus with the fish so I created a separate “foil tray” about 2/3 of the way over on the sheet pan, but if you’re just doing the fish you can skip that part.
  • 1/4 tsp garlic powder
  • ¼ tsp onion powder
  • ¼ tsp paprika
  • Lemon pepper to taste
  • Salt to taste
  • 3 tbsp butter
  • 2 garlic cloves, chopped
  • 1 tbsp chopped parsley
  • 11/2 tbsp evoo
  1. In small bowl, mix garlic, onion, paprika, lemon pepper and salt. Sprinkle over the flesh of the fish.
  2. Heat oil in a skillet over medium-high heat.
  3. Place fish to cook skin side up for 4 minutes
  4. In small saucepan over medium heat, melt butter with garlic and parsley. Remove when melted and set aside.
  5. After the 4 minutes is up, transfer the fish to the foiled pan and place flesh side up
  6. Drizzle the butter sauce even over the fish. You can even if out with a spoon or a spatula if you want even coverage, or leave it drizzled for a different taste in each bite!
  7. Cook for 7-8 mins in the oven
  8. Serve warm!
Side dish notes:
You can serve this wish any vegetable you want, but if you’re looking for a healthy dose of those foods to support your mental health go for asparagus, broccoli, spinach, Brussel’s sprouts or kale. If you want to bake the asparagus with the fish like I did, drizzle it with EVOO in it’s section of the baking sheet and top with a seasoning of your choice. I’ve recently rediscovered my truffle salt so I used that. 
I hope you enjoy! Let me know if you make the fish, and how it turns out!

Leave a Reply

Your email address will not be published. Required fields are marked *