Baked Sea Bass + Asparagus

Whole Sea Bass were on sale at the grocers this week- so you know what we’re eating!

This recipe works well using any medium-sized whole fish if you can’t find bass.

Buttery delicious, flaky, melt-in-your-mouth, lemony, white fish!

This would also work really well on the grill using heavy duty foil or a grill basket.

Following this recipe preheat your grill to medium/medium-high heat (temperature 400 degrees).

The reason I used ghee for this recipe is that ghee can handle the high heat.

Ghee has a smoke point of 482 degrees which works great for roasting fish at high temperatures.

If you don’t have ghee, you can use avocado oil, or simply use butter.

If you’re not sure whether you like eating fish – but love all their health benefits – white fish may be just what you need!

I’m talking about fish like sea bass, cod, halibut, haddock, whiting, hake, pollock, etc.

Bass is leaner and has a milder flavor than the oily fish varieties such as salmon.

White fish like bass is less “fishy” and milder than other fish which makes it a great place to start!

Each fish has its own nutritional makeup … but they’re all a nutrient-dense source of protein and micronutrients that contain very few calories.

Whitefish is also:

• Low in fat

• High in protein

• High in B vitamins

• Packed with minerals like potassium, magnesium, and phosphorus

Why eat fish? Research suggests it’s linked with a lower risk of depression, heart disease, and cognitive decline as we get older.

If you can’t buy fresh whitefish from a fishmonger, choose wild-caught, frozen-at-sea.

Frozen at sea means they are frozen soon after being caught, which preserves them at  their freshest point.

Do you like white fish? What’s your favorite kind?

REFERENCES:

Precision Nutrition

Men’s Health

Dr. Axe

Do you like asparagus?

I really enjoy the smaller, more tender/young asparagus spears.

I think the crispy thinner spears have a better flavor.

Once they get too thick, the flavor changes and they become a little chewy for me.

Of course, this is a personal preference as I know people who love the thick spears. Which side are you on?

4 servings

Ingredients:

• 2 whole sea bass, cleaned out, scales removed

• 2 Tbsps ghee or clarified butter

• 4 fresh garlic cloves, minced

• 1 fresh lemon, sliced

• sea salt and ground pepper, to taste

• 1 Tbsp avocado oil or olive oil

• 1 fresh lemon, juiced

• 1 lb fresh young asparagus

• additional fresh lemon wedges, to serve

Instructions:

Pat your fish completely dry using a paper towel. Preheat your oven to 400 degrees f. and line a large baking tray with parchment paper.

In a small bowl, add the ghee or clarified butter, together with your minced garlic, sea salt, pepper and mix well to combine.

Lay your sea bass on the baking tray and rub all sides with the ghee mixture.

Insert lemon slices into the cavity as shown.

Roast the fish for 15-20 minutes (depending on the size, I used 2 medium and baked for 15 min), or until golden brown on top.

Meanwhile, trim the ends of your asparagus.

Once the fish is almost done (about 4 minutes until the time is up), add the asparagus to the baking tray.

Drizzle asparagus with your oil, fresh lemon juice, and season with sea salt and pepper.

Continue to roast for 4 minutes more, or until the asparagus is crisp and tender.

Once cool enough to handle, separate the bone cage from the bottom filet and discard.

The head, tail, and skeleton usually come off in one piece. Remove any residual bones from the bottom filet.

Serve with lemon wedges and enjoy!
Rachel

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