Baked Chilean Sea Bass in Black Bean Sauce

Jun 08, 2023June 8, 20230 2
Baked Chilean Sea Bass in Black Bean Sauce
in Seafood

Prep

20 min

Cook

20 min

Ready In

40 min

Level

Intermediate

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 tablespoon vegetable oil ( or more )
1 1/2 lbs chilean sea bass fillets , cut into portions
1/2 cup freshly squeezed orange juice
1/4 cup dry sherry
1/4 cup sake
1/4 cup oyster sauce
3 1/2 tablespoons fermented black beans , chopped
2 tablespoons soy sauce
1 1/2 teaspoons freshly squeezed lime juice
1 1/2 teaspoons minced cilantro
1/2 teaspoon minced garlic
1/2 teaspoon minced ginger
1/2 teaspoon minced jalapeno
1/2 teaspoon cornstarch

Nutrision Information

Servings Per Recipe
4
Calories
290
Sugar
6g
Fat
13g
Baked Chilean Sea Bass in Black Bean Sauce is a delicious and healthy seafood dish that can be enjoyed for lunch or dinner. This recipe combines fresh Chilean sea bass fillets with a flavorful black bean sauce made with fresh ginger, garlic, jalapeno, cilantro, and lime juice. The dish is easy to prepare and incorporates various Asian-inspired ingredients that add depth and complexity to the flavors. This recipe is perfect for anyone looking to try a new seafood recipe that is healthy, flavorful, and satisfying. You can serve this dish with steamed rice or vegetables to complete a balanced and nutritious meal.

Instructions

1.Preheat your oven to 375 degrees Fahrenheit.
2.In a mixing bowl, combine the orange juice, sake, dry sherry, oyster sauce, soy sauce, fermented black beans, minced garlic, minced ginger, minced jalapeno, minced cilantro, and lime juice.
3.In a large skillet, heat 1 tablespoon of vegetable oil over medium-high heat. Add the sea bass fillets and cook 2-3 minutes on each side.
4.Add the black bean sauce to the skillet and cook for an additional minute.
5.Remove the skillet from heat and transfer the fish and sauce to a baking dish. Bake in the preheated oven for 10-12 minutes, or until the fish flakes easily with a fork.

PROS

The Baked Chilean Sea Bass in Black Bean Sauce recipe creates a flavorful and healthy seafood dish that is rich in protein and vitamins.

Sea bass is a good source of omega-3 fatty acids, which can aid in maintaining healthy brain function and reduce inflammation in the body.

CONS

The dish requires fermented black beans that may not be readily available in all grocery stores.
Additionally, Chilean sea bass may be costly and difficult to find in some regions.

HEALTH & BENEFITS

Sea bass is a healthy source of protein, vitamins, and minerals, including omega-3 fatty acids, vitamin B12, and selenium. These nutrients can promote heart health, reduce inflammation, and support healthy brain function. The black beans used in this recipe may also provide additional health benefits, such as promoting healthy digestion and reducing the risk of certain chronic diseases.

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