Oven-Roasted Whole Fish

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Oven-Roasted Whole Fish
45 min.
4
622kcal

Suggestions


Indulge in the delightful experience of preparing an Oven-Roasted Whole Fish, a dish that not only tantalizes your taste buds but also promotes a healthy lifestyle. With a remarkable health score of 100, this recipe is gluten-free, dairy-free, and packed with nutrients, making it an ideal choice for anyone looking to enjoy a wholesome meal without compromising on flavor.

Imagine the aroma of bay leaves and fennel wafting through your kitchen as you roast a beautifully cleaned sea bass or red snapper to perfection. The process is simple yet rewarding, allowing you to impress your family and friends with a stunning centerpiece for your lunch or dinner table. The fish is seasoned generously with olive oil, salt, and pepper, ensuring every bite is bursting with flavor.

As the fish cooks, it becomes tender and flaky, infused with the subtle anise notes from the fennel stalks. Serve it alongside fresh lemon wedges and a drizzle of extra-virgin olive oil for a touch of brightness that elevates the dish. This recipe not only satisfies your hunger but also nourishes your body, making it a perfect choice for a healthy meal any day of the week.

Whether you're hosting a dinner party or simply enjoying a quiet meal at home, this Oven-Roasted Whole Fish is sure to impress. Pair it with a full-bodied white wine for an exquisite dining experience that will leave everyone asking for seconds!

Ingredients

  • 0.3 cup bay leaves whole
  • 12  fennel stalks dried (see Note)
  • servings lemon wedges for serving
  • servings olive oil extra-virgin
  • servings salt and pepper freshly ground
  •  head-on 3-pound sea bass red cleaned

Equipment

  • frying pan
  • baking sheet
  • oven
  • skewers

Directions

  1. Preheat the oven to 50
  2. On a large rimmed baking sheet, spread the bay leaves and 6 of the fennel stalks in an even layer.
  3. Bake until well browned, about 3 minutes for the bay leaves and 6 minutes for the fennel stalks.
  4. Make 3 crosswise slashes down to the bone on each side of the fish. Season the fish inside and out with salt and pepper and coat it generously all over with olive oil. Put 2 bay leaves in each slash and put the rest of the bay leaves in the cavity, along with the baked fennel stalks. Using a bamboo skewer, close the fish.
  5. Set an oiled cast-iron griddle or very sturdy baking sheet over 2 burners over moderate heat.
  6. Put the remaining 6 fennel stalks on the griddle and cook until browned, about 5 minutes. Set the fish on the fennel stalks, transfer the griddle to the oven and roast for about 18 minutes, or until the fish is just cooked through; the flesh should flake easily when lightly pressed.
  7. Transfer the fish to a platter along with any juices from the griddle and season with salt and pepper. Using 2 forks, lift the fish off the bones and arrange on plates. Pass the olive oil and lemon wedges at the table.
  8. Wine Recommendation: Dishes with a smoky character pair well with full-bodied whites, like the fragrant 1998 Alderbrook Viognier. The 1997 Matanzas Creek Chardonnay also harmonizes with smoky flavors.
  9. Notes: Dried fennel stalks, which add a subtle anise flavor to the fish, are available at specialty food stores.

Nutrition Facts

Calories622kcal
Protein30.11%
Fat30.15%
Carbs39.74%

Properties

Glycemic Index
17.63
Glycemic Load
13.28
Inflammation Score
-10
Nutrition Score
59.642608808435%

Flavonoids

Eriodictyol
7.8mg
Hesperetin
0.28mg
Naringenin
0.01mg
Apigenin
0.01mg
Luteolin
0.04mg
Quercetin
1.63mg

Nutrients percent of daily need

Calories:621.63kcal
31.08%
Fat:22.3g
34.3%
Saturated Fat:4.15g
25.97%
Carbohydrates:66.12g
22.04%
Net Carbohydrates:39.14g
14.23%
Sugar:27.61g
30.68%
Cholesterol:180mg
60%
Sodium:718.91mg
31.26%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:50.11g
100.22%
Vitamin K:449.28µg
427.89%
Manganese:2.99mg
149.28%
Vitamin B12:8.6µg
143.25%
Selenium:87.6µg
125.14%
Vitamin C:93.94mg
113.86%
Fiber:26.98g
107.9%
Potassium:3588.14mg
102.52%
Iron:15.58mg
86.55%
Phosphorus:818.94mg
81.89%
Vitamin B6:1.35mg
67.44%
Folate:245.39µg
61.35%
Magnesium:233.08mg
58.27%
Calcium:542.68mg
54.27%
Vitamin B3:9.61mg
48.07%
Vitamin A:2362.81IU
47.26%
Vitamin E:6.09mg
40.59%
Vitamin B5:3.32mg
33.18%
Copper:0.62mg
30.78%
Vitamin B2:0.38mg
22.08%
Zinc:3.03mg
20.23%
Vitamin B1:0.3mg
19.82%
Source:My Recipes