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Sea Bass Baked in Foil Ligurian-style
Sea bass baked in foil Ligurian Style is a very simple Italian fish recipe, full of Mediterranean taste and aromas, made with potatoes, cherry tomatoes and olives.Rich in flavors but light and low in calories. The foil cooking method, in fact, allows you to use very few condiments. Flavors remain intense and food properties remain unchanged.Ligurian-Style, or “Alla Ligure” in Italian, is a very traditional way of dressing many dishes with Taggiasca olives and cherry tomatoes.
Prep Time
15 mins
Cook Time
15 mins
Total Time
55 mins
Servings: 4
Calories: 720 kcal
Course:
Main Course
Cuisine:
Italian
Ingredients
- 2 sea bass about 450 g - 1 pound each, cleaned and left whole
- 100 g tomatoes 3.5 oz, cherry or grape
- 2 potatoes medium size
- 20 olives taggiasca, pitted
- 2 garlic cloves, peeled and left whole
- salt to taste
- 5 tablespoons olive oil extra virgin
- 1 onion small
- 4 sprigs rosemary
Instructions
- Peel and blanch the potatoes in salted water for about five minutes. Then cut them into slices.
- Cut cherry tomatoes in half, then cut the onion into thin slices. Set aside.
- Take a baking dish and line it with two rather large sheets of parchment paper, one placed vertically and one horizontally. Pour a tablespoon of extra virgin olive oil on the bottom.
- Make a layer with the potato slices and two sprigs of rosemary. This is "the bed" for the sea bass. So arrange the sea bass on top of the potato layer.
- Put a clove of garlic inside each fish. Add the tomatoes, onion slices, olives and two other sprigs of rosemary on top. Add a little salt but not much, the olives are in fact very tasty. Finally add three tablespoons of extra virgin olive oil.
- Close the sea bass in the parchment paper with the help of your hands and seal it with a silicone cooking band.
- Place the baking dish in the pre-heaten oven and cook for about 40 minutes at 180°C (350°F). Serve the sea bass baked in foil, cleaned and portioned, with cherry tomatoes, potatoes and olives.
Cup of Yum
Notes
- To prepare Sea Bass baked in foil, let's start with the protagonist: the sea bass. Buy 2 medium whole and already cleaned sea bass. If they still need to be cleaned, here's how you need to do it. First clean them from the entrails. Then remove the fins and scrape the skin with the help of a sharp kitchen knife, Finally rinse them under cold running water to clean and remove the excess scales. Now let's start to make sea bass baked in foil recipe
- To prepare Sea Bass baked in foil, let's start with the protagonist: the sea bass. Buy 2 medium whole and already cleaned sea bass.
- If they still need to be cleaned, here's how you need to do it. First clean them from the entrails. Then remove the fins and scrape the skin with the help of a sharp kitchen knife, Finally rinse them under cold running water to clean and remove the excess scales. Now let's start to make sea bass baked in foil recipe
Nutrition Information
Serving
100g
Calories
720kcal
(36%)
Carbohydrates
23g
(8%)
Protein
83g
(166%)
Fat
31g
(48%)
Saturated Fat
5g
(25%)
Polyunsaturated Fat
6g
Monounsaturated Fat
18g
Cholesterol
360mg
(120%)
Sodium
632mg
(26%)
Potassium
1715mg
(49%)
Fiber
4g
(16%)
Sugar
3g
(6%)
Vitamin A
698IU
(14%)
Vitamin C
27mg
(30%)
Calcium
104mg
(10%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 720
% Daily Value*
| Serving | 100g | |
| Calories | 720kcal | 36% |
| Carbohydrates | 23g | 8% |
| Protein | 83g | 166% |
| Fat | 31g | 48% |
| Saturated Fat | 5g | 25% |
| Polyunsaturated Fat | 6g | 35% |
| Monounsaturated Fat | 18g | 90% |
| Cholesterol | 360mg | 120% |
| Sodium | 632mg | 26% |
| Potassium | 1715mg | 36% |
| Fiber | 4g | 16% |
| Sugar | 3g | 6% |
| Vitamin A | 698IU | 14% |
| Vitamin C | 27mg | 30% |
| Calcium | 104mg | 10% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.