Baked sea bass with lemongrass & ginger

Gluten Free
Dairy Free
Health score
57%
Baked sea bass with lemongrass & ginger
35 min.
4
312kcal

Suggestions


Looking for a delicious and healthy meal that’s both satisfying and packed with flavor? This Baked Sea Bass with Lemongrass & Ginger is the perfect choice for a light yet flavorful lunch or dinner. With a combination of aromatic lemongrass, zesty ginger, and fresh kaffir lime, this dish bursts with bright, fragrant notes that will awaken your taste buds.

What makes this recipe even better is how simple it is to prepare. The sea bass is seasoned with a fresh blend of ingredients, then baked in a foil parcel, which locks in all the flavors while keeping the fish moist and tender. Plus, it's gluten-free and dairy-free, making it suitable for various dietary needs.

This dish is a wonderful way to enjoy lean protein while savoring the vibrant and refreshing tastes of Southeast Asian cuisine. With just a touch of honey to balance the spice and acidity, the result is a perfectly cooked fish with a complex, aromatic flavor profile. Serve it with a side of steamed vegetables or a fresh salad, and you’ve got a wholesome, nutritious meal that’s ready in under 35 minutes.

Perfect for busy weekdays or special weekend dinners, this Baked Sea Bass with Lemongrass & Ginger will quickly become a go-to recipe for seafood lovers and anyone looking for a light yet indulgent meal!

Ingredients

  •  sea bass fillets whole cleaned
  •  lemon grass 
  • small pepper flakes halved
  •  garlic clove halved
  • piece ginger fresh peeled cut into thin strips
  • tsp runny honey 
  • tbsp olive oil 
  •  lime 
  •  kaffir lime leaves (use 3 strips of lime peel if you can't get these)

Equipment

  • oven
  • aluminum foil
  • mortar and pestle

Directions

  1. Preheat the oven to fan 180C/conventional 200C/gas
  2. Wash the sea bass inside and out, and pat dry with kitchen paper. Score across the fish and through the skin 4-5 times on each side, then lay the fish on a large piece of oiled foil, big enough to wrap it up loosely.
  3. Put the lemongrass, chillies, garlic and ginger into a mortar with the honey and 1 tbsp of the oil. Squeeze in the juice of one of the limes. Bash a few times with the pestle until everythings bruised theres no need to grind it finely.
  4. Season the fish inside and out. Scrape out half the pounded mixture over the fish, add the last of the oil and rub everything in, making sure you push some into the cuts.
  5. Cut the second lime into quarters and push two pieces into the cavity along with the remainder of the pounded mixture. Fold each kaffir lime leaf in half and tear out the central vein to give you two halves. Push these into the cavity, too.
  6. Squeeze the juice from the last two lime quarters over the fish and pull the sides of the foil up to create a loose parcel. Crimp the edges to seal, making sure there is some space around the fish.
  7. Bake for 25 minutes. If youre eating the fish straight away, let it rest for about 5 minutes before opening the parcel. If youre taking it to a picnic, wrap it in another layer of foil the minute its out of the oven.

Nutrition Facts

Calories312kcal
Protein52.59%
Fat36.15%
Carbs11.26%

Properties

Glycemic Index
43.57
Glycemic Load
2.5
Inflammation Score
-7
Nutrition Score
23.488695725151%

Flavonoids

Hesperetin
14.4mg
Naringenin
1.14mg
Apigenin
0.01mg
Luteolin
0.01mg
Myricetin
0.02mg
Quercetin
0.16mg

Nutrients percent of daily need

Calories:312.02kcal
15.6%
Fat:12.45g
19.15%
Saturated Fat:2.13g
13.33%
Carbohydrates:8.73g
2.91%
Net Carbohydrates:7.39g
2.69%
Sugar:3.24g
3.6%
Cholesterol:180mg
60%
Sodium:158.86mg
6.91%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:40.75g
81.51%
Vitamin B12:8.6µg
143.25%
Selenium:82.64µg
118.05%
Vitamin C:42.74mg
51.81%
Phosphorus:467.95mg
46.8%
Vitamin B6:0.83mg
41.4%
Vitamin B3:5.14mg
25.69%
Magnesium:100.6mg
25.15%
Potassium:723.99mg
20.69%
Vitamin B5:1.82mg
18.21%
Vitamin B1:0.26mg
17.14%
Manganese:0.3mg
15.24%
Iron:2.71mg
15.06%
Vitamin A:433.81IU
8.68%
Vitamin E:1.24mg
8.28%
Folate:31.19µg
7.8%
Zinc:1.11mg
7.37%
Vitamin K:7.59µg
7.23%
Copper:0.14mg
6.98%
Vitamin B2:0.1mg
5.97%
Fiber:1.35g
5.38%
Calcium:53.56mg
5.36%