How to make healthy sea bass at home
Seabass or seabass, in English known as “Basa Fish”, and its scientific name is “Pangasius bocourti”. Sea bass belongs to the catfish family, and lives in the coasts of countries in Southeast Asia. And we will learn more about seabass, its nutritional value, health benefits, and methods of preparation in the following article.
The nutritional value of sea bass
Seabass fish is considered low in calories and contains a large amount of protein. An amount of 126 grams of sea bass provides the following:
- 158 calories.
- 23 grams of protein.
- 7 grams of healthy fats.
- 89 grams of sodium.
- 0 grams of carbohydrates.
- 2 grams of saturated fat.
- 73 milligrams of cholesterol.
Benefits of sea bass
Seabass fish contains an average amount of omega-3 acids compared to salmon, for example, but it is rich in proteins and is considered low in calories. Seabass fish has many health benefits, including the following:
- Reduce the risk of heart disease.
- Helps lose weight: due to the low calorie content.
How to make healthy grilled sea bass
How you can prepare sea bass fish in the oven in a healthy way, by following these steps:
setup duration 65 Accurate
cooking time 35 Accurate
2 Individuals
the ingredients
- A medium sized sea bass.
- olive oil.
- Lemon slices.
- rock salt.
- Marinade ingredients:
- One tablespoon of minced garlic.
- Two tablespoons of lemon juice.
- salt.
- cumin.
- dry coriander.
- black pepper.
- Rosemary (rosemary).
Steps to make seabass fish in the oven
- Wash fresh fish well with water, vinegar and flour.
- Make longitudinal slits in the meat of the fish from the outside.
- In a bowl, put all the marinade ingredients with two tablespoons of olive oil, and mix well.
- Season the fish from the inside, and in the cracks with the prepared seasoning.
- Leave the fish in the marinade for half an hour.
- In an oven tray lined with tin foil, place the fish.
- Lay lemon slices on top of the fish.
- Sprinkle the surface of the fish with rock salt and olive oil.
- Place the fish in a preheated oven at 200°C for 35 minutes.
- Served hot with white rice, and salads.
How to make sea bass with sauce
Adding vegetables to fish makes it a complete meal. You can prepare sea bass fish in the sauce in the following way:
setup duration 50 Accurate
cooking time 40 Accurate
4 Individuals
the ingredients
- 1 kg of sea bass, cut into thick slices.
- Two sweet potatoes.
- Two onions.
- Two grains of turkey pepper.
- Two tomatoes.
- Sauce ingredients:
- 3 tablespoons of olive oil.
- A quarter cup of water.
- 5 tablespoons of tomato paste.
- salt.
- black pepper.
- cumin.
- dry coriander.
Steps to make sea bass with sauce
- In a medium bowl, add the sauce ingredients and mix well.
- On an oven tray lined with butter paper, arrange potato slices, onions, tomatoes and bell peppers.
- Place the well-washed fish fillets on top of the vegetable slices.
- Brush the fish slices and vegetables with the prepared sauce mixture.
- Cover the surface of the tray with tin foil, and heat the oven to the highest degree.
- Put the tray in the oven and leave it for 40 minutes.
- The meal is served hot.
