Delight your guests and give them the guilt-free pride of eating in this smooth, wealthy, milky and buttery Chilean Sea Bass accompanied with stir-fry haricot vert and tomatoes and mango salsa! Isn’t it apparent how fanatic I am in blending candy with savory? As lengthy as you balance them sincerely properly, you could execute awesome flavors! Sea Bass belongs to the “fat fish” family, but does no longer misinform through the phrase fats… fats fish is truly proper for us, they’re rich in the omega-3 unsaturated oils and has an oil content material of greater than 5 percent, which provide plenty of fitness blessings; they could lower LDL cholesterol, blood strain, save you blood clots and might even stability the immune device! This is a very simple recipe but retains the delicate flavor of the ocean bass!
Delight your guests and give them the guilt-free pleasure of dining on this tender, rich, milky and buttery Chilean Sea Bass accompanied with stir-fry haricot vert and tomatoes and mango salsa! Isn’t it obvious how fanatic I am in mixing sweet with savory? As long as you balance them really well, you can execute great flavors! Sea Bass belongs to “fat fish” family, but do not mislead by the word fat… fat fish is really good for us, they are rich in the omega-3 unsaturated oils and has an oil content of more than five percent, which offer a lot of health benefits; they can lower cholesterol, blood pressure, prevent blood clots and can even balance the immune system! This is a very simple recipe but retains the delicate flavor of the sea bass!
- Serves 4 people
- Prep Time: 15 minutes
- Cook Time: 15 minutes
Baked Chilean Sea Bass
- 4 slices Chilean Sea Bass skin-on, 1-inch thick
- 4 tablespoon Olive Oil
- 1 tablespoon Rosemary
- 1 pinch Salt
- 1 pinch Cayenne Pepper
- Cayenne Pepper to taste
- 500 grams Haricot Vert ends trimmed, Green Beans
- 3 tablespoon Olive Oil
- 250 grams Grape or Cherry Tomatoes sliced in halves
- Salt to taste
- 2 pieces Ripe Mango diced
- 2 tablespoons Red Onion diced
- 2 tablespoons Green Bell Pepper diced
- 2 tablespoons Red Bell Pepper diced
- 1 teaspoon Lemon Juice fresh
- Salt to taste
- Preheat the oven to 200-degree Celsius (400-degree Fahrenheit)
- Start preparing the mango salsa by combining all the ingredients. Set aside and keep in the room temperature.
- For the haricot vert, heat oil in a shallow pan over low-medium heat. Add the haricot vert and cook for two minutes. Place the tomatoes and continue cooking for about three minutes. Do not overcook everything, as you need to keep the haricot vert crunchy. Off the heat and set aside. keep in the room temperature
- Rinse the sea bass and pat dry with paper towels. Coat the fish with olive oil and sprinkle with rosemary. Season with salt and cayenne pepper.
- Spread some olive oil over the bottom of a shallow baking dish.
- Place the sea bass on the coated baking sheet and bake in the oven for 10-12 minutes. The fish is ready when it is opaque in color and has a flaky texture.
- Arrange the fish, haricot vert and tomatoes and mango salsa on a single serving plate. Serve right away.
I want to teach everyone to overcome their fear of cooking fish. You don’t have to be an expert to cook fish, it is just about a basic understanding of the timing with a perfect temperature of heat. We have the “10-minute rule” cooking method. Cook fish 10 minutes per inch, turning it halfway through the cooking period. For example, a one-inch fish should be cooked 5 minutes on each side for a total of 10 minutes. If your fish is half an inch, then there is no need to turn it halfway.
If you bought a frozen fish (especially sea bass), make sure you thaw it properly. Do not cook them if they are frozen, you will have a very bad result. It means you need to cook them more in the oven and as a result, it will get dry and not more exciting to eat…not edible at all.
You can replace butter with light olive oil in sautéing the haricot vert and tomatoes, but few amounts of butter does not hurt!