Baked Sea Bass Mexicana

Jun 03, 2023June 3, 20230 2
Baked Sea Bass Mexicana packed with delicious flavors and nutrients
in Seafood

Prep

10 min

Cook

35 min

Ready In

45 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

vegetable oil cooking spray
1 1/4 lbs black sea bass fillets
1 tablespoon fresh lime juice
salt , freshly ground black pepper to taste
1 tablespoon olive oil
2 cups thinly sliced onions
1 tablespoon minced garlic
1 can Italian plum tomatoes , drained and juice reserved , chopped
2 tablespoons drained capers
16 Spanish olives , rinsed
1 pickled jalapeno pepper , finely chopped ( about 1 tbsp . )
3 tablespoons chopped cilantro or 3 tablespoons flat-leaf Italian parsley
1 teaspoon chopped fresh thyme ( or 1/2 tsp . dried thyme leaves )
salt , freshly ground black pepper to taste

Nutrision Information

Servings Per Recipe
4
Calories
235
Sugar
5g
Fat
8g
Baked Sea Bass Mexicana is a recipe that combines both Mexican and Mediterranean flavors. The hearty and healthy fish is baked to perfection, packed with different flavors from the tomato sauce. The dish is perfect for seafood lovers and those who want to add more variety to their weekly meals. The combination of black sea bass, garlic, onions, tomatoes, olives, and capers is truly amazing, making this recipe one to savor.

Instructions

1.Preheat oven to 375°F (190°C). Spray a large casserole dish with cooking spray.
2.Season fish fillets with lime juice, salt, and black pepper.
3.In a large skillet, heat olive oil over medium heat. Add onions and garlic and sauté until softened, about 5 minutes.
4.Add chopped tomatoes, reserved juice, capers, olives, jalapeno pepper, cilantro or parsley, and thyme to the skillet. Season with salt and black pepper to taste.
5.Bring to a boil and cook for 5 minutes, or until the sauce is slightly thickened.
6.Arrange fish fillets in the casserole dish. Pour the sauce over the fish. Cover with foil.
7.Bake for 15 to 20 minutes, or until the fish is flaky and cooked through.

PROS

This dish is packed with a variety of flavors that will satisfy your taste buds.
The seafood is low in fat and high in protein, making it a healthy option for those watching their weight.

Sea bass is rich in omega-3 fatty acids, which can lower inflammation and help reduce the risk of heart disease.

CONS

Seafood, in general, can be expensive.
However, using frozen fish can save you a few bucks.

Some people may find the heat from the jalapeno pepper too intense.
If you’re not a fan of spicy food, leave it out.

HEALTH & BENEFITS

Apart from being delicious, this dish is healthy. The sea bass packs a bunch of essential nutrients such as vitamins B12, D, and E.
Capers and olives are both sources of antioxidants that protect your cells from damage. They also help regulate blood sugar levels and lower blood pressure levels.
Tomatoes are rich in lycopene, an antioxidant that is good for your heart and helps prevent cancer.

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