Delicious Sea Bass With Potatoes And Onions
It is said that the best moments are moments shared by the whole family, which is why Family Meals are often so important. This time we teach you how to make a delicious sea bass with potatoes and onions so you can put it on your family and friends. It is sure to taste great for all diners!
Manufacture of redfish
Any fish is really good for this recipe, but this time we have chosen sea bass. Its nutrients include:
- Protein
- Omega-3 fatty acids
- B vitamins
- Minerals (potassium, phosphorus)
Sea bass is a white fish that nutritionists warmly recommend for a low-fat diet. It helps lower bad cholesterol (LDL), control high blood pressure, and prevent cardiovascular disease.
This kind of fish is easy to combine with your own favorite plants. It is much healthier when baked in the oven, because then it does not need as much oil to make it as when baked in a pan.
Next, we teach you how to make a delicious sea bass with potatoes and onions.
Delicious sea bass with potatoes and onions
Keep in mind that adding potatoes to any recipe is always a healthy and tasty option. And making them in the oven helps improve brain function and digestion, provides vitamin B and can relieve kidney stones.
Onions, in turn, help lower bad cholesterol, improve blood circulation and prevent anemia. In addition, it has cleansing properties and antioxidants. Considering these benefits, potato and onion are a good side dish with sea bass.
Ingredients for sea bass
- 1 sea bass (about a kilo)
- 3 potatoes
- 2 onions
- 3 tablespoons extra virgin olive oil
- 1 medium green pepper, sliced
Ingredients for marinade
- 2 chopped garlic cloves
- 2 tablespoons extra virgin olive oil
- 250 ml of white wine
- 2 tablespoons lemon juice
- 1 tablespoon salt
- 1 tablespoon oregano
- ½ rkl thyme
- ½ tablespoons black pepper
- aluminum foil
- 1 tablespoon parsley
- plastic wrap
Making a marinade
1. Start by pounding the fish. Remove guts and bones as well as possible.
2. You can cut the fish into fillets or simply make an opening in it where you put the vegetables.
3. Put spices and garlic on a baking sheet and pour over white wine, olive oil and lemon juice. Mix the ingredients a little.
4. Place the fish on a baking sheet and turn it over so that it absorbs the marinade.
5. Sprinkle some more fresh parsley over the fish and cover with plastic wrap. Keep in the refrigerator for at least 12 hours or overnight.
Preparation of sea bass for the oven
1. Peel, wash and cut the potatoes into thin slices.
2. Slice the onions (they can also be chopped into large pieces) and place them in a bowl with the potatoes.
3. Remove the sea bass from the refrigerator and drain the marinade slightly. Put the marinade in a small cup for later use.
4. Preheat the oven to 190 ° C.
5. Put everything together on the same baking tray where you marinated the fish. Add the potatoes and onion around the fish to give it a flavor.
6. Before frying, spread the green peppers evenly on top and cover with aluminum foil.
7. If you did not cut the fish into fillets, fill the fish with potatoes, onions, peppers and other ingredients of your choice.
8. Put the fish in the oven to fry. After 10 minutes, remove the aluminum foil and pour over the remaining marinade.
9. Finally, turn the ingredients until they are golden brown and the marinade has dried slightly.
10. Take the fish out of the oven and let it cool for a moment before serving.
11. Enjoy a delicious sea bass with vegetables!
