Low-Cal Baking

Mediterranean-Style Sea Bass Fillet

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(2 votes)
Mediterranean-Style Sea Bass Fillet
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Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in

Healthy, because

Even smarter

Sea bass is one of the leanest sea fish and offers a considerable amount of iodine. As an important component of the thyroid hormones, iodine is involved in energy metabolism.

Because the fine meat of sea bass is so firm and small grained, it can be roasted and grilled wonderfully without falling apart. Always cook sea bass as short as possible, otherwise it becomes dry and tough instead of tender. The sea bass fillet is perfect when white flakes of protein come out!

Ingredients

for
4
Ingredients
8 sprigs fresh thyme
2 Red Bell pepper
28 ounces ripe tomatoes
1 onion
2 garlic
1 large zucchini
4 tablespoons olive oil
3 tablespoons Vegetable broth
salt
freshly ground peppers
28 ounces Sea bass fillet (with skin, cut into 4 equal portions)
½ lemon (juiced)
5 teaspoons softened butter
Sea salt
How healthy are the main ingredients?
thymetomatooniongarliczucchiniolive oil

Preparation steps

1.

Preheat the oven to 400°F. Rinse the thyme and shake dry. Rinse the bell peppers, cut in half, remove seeds and remove the inner ribs.

Scald tomatoes, rinse in cold water, peel, and remove seeds. Peel the onion and garlic. Dice all into small cubes. Rinse the zucchini and cut into thin slices. Heat 2 tablespoons oil in a pan, add the diced vegetables and sauté. Pour in the broth and simmer for 2 minutes.

2.

Place diced vegetables in 4 single-serving baking dishes. Add the zucchini slices and thyme, drizzle with the remaining oil and season with salt and pepper. Rinse the fish fillets, pat dry and place skin-side up on the vegetables. Dot with butter, sprinkle with lemon juice and season with sea salt. Bake in preheated oven until golden, 20-25 minutes. Serve hot.