Baked sea bass with romesco sauce

Gluten Free
Dairy Free
Very Healthy
Health score
98%
Baked sea bass with romesco sauce
65 min.
6
523kcal

Suggestions


Indulge in a culinary masterpiece with this Baked Sea Bass topped with a vibrant romesco sauce—a dish that not only bursts with flavor but is also a celebration of healthier eating! Perfectly suited for those seeking a gluten-free and dairy-free option, this recipe brings together the essence of Mediterranean cuisine, combining the freshness of seasonal vegetables with the richness of roasted hazelnuts.

The marriage of tender, flaky sea bass with the sweet, smoky notes of roasted red and yellow peppers, along with succulent tomatoes, creates a dish that is as visually appealing as it is delicious. This ensemble is lovingly roasted, allowing the flavors to mingle and develop, while the addition of fresh herbs elevates the entire experience. Each bite is a reminder of sun-drenched days by the sea, and with every forkful, you’ll discover a harmony of textures and tastes that leave you craving more.

Ready in just 65 minutes and designed to serve six, this dish is perfect for sharing with family or friends at any gathering, be it a casual lunch, elegant dinner, or festive celebration. With its health score of 98, you can enjoy this delectable meal knowing it's good for you, too! Embark on a flavorful journey and impress your guests with this unforgettable Baked Sea Bass with Romesco Sauce!

Ingredients

  •  pasilla peppers red deseeded cut into large chunks
  •  pasilla peppers yellow deseeded cut into large chunks
  • large tomatoes halved for best flavour (choose on the vine )
  • large onion red cut into wedges
  • large garlic cloves 
  • tbsp olive oil for drizzling
  • kg oz line-caught sea bass whole
  •  lemons thinly sliced
  • large handfuls herbs mixed fresh (such as rosemary and thyme)
  • tsp balsamic vinegar 
  • 50 hazelnut whole toasted

Equipment

  • food processor
  • oven
  • knife
  • aluminum foil

Directions

  1. Heat oven to 220C/fan 200C/gas
  2. Tip all of the vegetables into a roasting tray with the unpeeled garlic cloves. Season, pour over 4 tbsp olive oil and toss together. Roast for 20 mins until starting to soften.
  3. Pat the fish dry with kitchen paper, then slash the skin on both sides with a sharp knife. Season the inside of the fish, then stuff with the lemon slices and half of the herbs.
  4. Place on top of the veg, drizzle with more oil, scatter with the rest of the herbs, then roast for 20-25 mins. When the fish is cooked, the flesh will feel firmer and the dorsal fin (the large one on the back) will pull away easily.
  5. Lift the fish and half of the vegetables onto a serving plate and cover with foil to keep warm. Spoon the rest of the vegetables and most of the juice from the roasting tray into a food processor.
  6. Add the vinegar and hazelnuts, blend until smooth, then check the seasoning.
  7. Serve the fish with the vegetables and sauce, lifting the fillets off the bone.

Nutrition Facts

Calories523kcal
Protein47.91%
Fat39.05%
Carbs13.04%

Properties

Glycemic Index
41.58
Glycemic Load
3.02
Inflammation Score
-10
Nutrition Score
39.950000099514%

Flavonoids

Cyanidin
0.56mg
Catechin
0.1mg
Epigallocatechin
0.23mg
Epicatechin
0.02mg
Epigallocatechin 3-gallate
0.09mg
Eriodictyol
7.69mg
Hesperetin
10.04mg
Naringenin
0.61mg
Apigenin
0.73mg
Luteolin
1.59mg
Isorhamnetin
0.92mg
Kaempferol
0.21mg
Myricetin
0.43mg
Quercetin
5.11mg

Nutrients percent of daily need

Calories:522.86kcal
26.14%
Fat:22.75g
35%
Saturated Fat:3.45g
21.56%
Carbohydrates:17.09g
5.7%
Net Carbohydrates:12.16g
4.42%
Sugar:7.25g
8.06%
Cholesterol:266.67mg
88.89%
Sodium:239.57mg
10.42%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:62.81g
125.62%
Vitamin C:204.68mg
248.09%
Vitamin B12:12.73µg
212.22%
Selenium:122.58µg
175.12%
Phosphorus:743.54mg
74.35%
Vitamin B6:1.47mg
73.44%
Vitamin A:3406.83IU
68.14%
Vitamin B3:8.72mg
43.58%
Magnesium:173.46mg
43.37%
Manganese:0.84mg
41.99%
Potassium:1393.65mg
39.82%
Vitamin B1:0.49mg
32.7%
Vitamin B5:3.05mg
30.53%
Vitamin E:4.24mg
28.25%
Folate:103.33µg
25.83%
Iron:4.25mg
23.63%
Vitamin K:21.06µg
20.05%
Fiber:4.93g
19.73%
Copper:0.37mg
18.29%
Zinc:1.99mg
13.25%
Vitamin B2:0.21mg
12.53%
Calcium:93.71mg
9.37%