This delicious Lemongrass and Ginger Baked Sea Bass recipe not only satisfies your taste buds but also offers numerous health benefits. Sea bass serves as a super-healthy source of iron, essential for maintaining healthy blood cells, as well as omega-3 fatty acids, which promote heart health and brain function.
The aromatic blend of lemongrass and ginger gives the dish a zesty and refreshing touch and increases both the taste and nutritional value. Baking the sea bass ensures a juicy and tender result while keeping the fat content low. Make this healthy meal and treat yourself to a delicious, nutritious feast!
- 1 whole sea bass (approx. 1.4 kg), gutted and cleaned
- 3 stalks of lemongrass, cut diagonally into 2½ cm pieces
- 2 small chilies, halved
- 2 cloves of garlic, halved
- 3cm piece of fresh ginger, peeled and cut into thin strips
- 1 tsp liquid honey
- 2 tbsp olive oil
- 2 limes
- 2 kaffir lime leaves (use a few strips of lime peel if you can’t get it)
- Preheat the oven to 180°C fan/200°C top/bottom heat/Gas 6.
- Wash the sea bass inside and out and pat dry with kitchen paper.
- Score the fish and skin 4-5 times on each side.
- Place the fish on a large piece of oiled foil, large enough to wrap it loosely.
- Put the lemongrass, chilies, garlic and ginger in a mortar with the honey and 1 tablespoon of oil.
- Squeeze in the juice of a lime.
- Beat a few times with the pestle until everything is mashed – no fine grinding is necessary.
- Season the fish inside and out.
- Spread half of the mashed mixture over the fish.
- Add the last of the oil and rub everything in. Be sure to press something into the cuts.
- Cut the second lime into quarters and squeeze two pieces into the well along with the rest of the mashed mixture.
- Fold each kaffir lime leaf in half and tear out the center vein, leaving you with two halves.
- Push these into the cavity as well.
- Squeeze the juice from the last two lime quarters over the fish.
- Pull up the sides of the foil to create a loose package.
- Crimp the edges to seal, making sure to leave some space around the fish.
- Bake for 25 minutes.
- If you are consuming the fish immediately, let it rest for about five minutes before opening the package.
- If you’re taking it to a picnic, immediately wrap it in another layer of foil as soon as it comes out of the oven.
Equipment and tools
To prepare and cook the baked sea bass with lemongrass and ginger recipe, you will need the following equipment and tools:
- Large baking dish
- Sharp knife
- grater or zester
- Juicer or citrus press
- Pestle and mortar (optional)
The recipe for baked sea bass with lemongrass and ginger may contain the following allergens:
- Fish (sea bass)
Please note that this recipe does not contain common allergens such as nuts, dairy, wheat or soy. However, it is always recommended to check ingredients for potential allergens or cross-contamination risks based on individual dietary needs or restrictions.
Storage and leftovers
If you have leftovers from the Baked Sea Bass with Lemongrass and Ginger recipe, follow these storage guidelines:
- Allow the sea bass to cool completely before storing.
- Store leftovers in an airtight container in the refrigerator.
- Eat leftovers within 2-3 days.
To reheat leftovers, preheat the oven to 350°F (180°C) and place the fish in a foil-covered baking dish. Bake for 10-15 minutes until heated through.
The Health Benefits of Baked Sea Bass with Lemongrass and Ginger
The combination of sea bass, lemongrass and ginger in this baked dish not only creates an enticing flavor profile but also offers numerous health benefits. Let’s explore the reasons why this recipe is not only delicious but also good for you.
1. Rich in Omega-3 fatty acids
Sea bass is a wonderful source of omega-3 fatty acids, which are essential for brain health, reducing inflammation and promoting heart health. Regular consumption of omega-3 fatty acids has been linked to a reduced risk of chronic diseases such as heart disease, arthritis and certain cancers.
2. Immune-boosting lemongrass
Lemongrass, a key ingredient in this recipe, is full of antioxidants that boost the immune system. It also has anti-inflammatory and antibacterial properties that can help fight infections and relieve pain.
3. Benefits of Ginger for Digestion
Ginger, another key ingredient, has long been used for its medicinal properties, particularly to aid digestion. It can help relieve nausea, reduce inflammation in the gut, and improve overall digestion. In addition, ginger has antioxidant and anti-inflammatory effects that may help reduce the risk of chronic diseases.
4. Vitamin C from limes and kaffir lime leaves
Limes, a citrus fruit, are an excellent source of vitamin C, which plays an important role in immune system support, collagen production and wound healing. Vitamin C also acts as an antioxidant and protects the body from harmful free radicals.
If you can’t find kaffir lime leaves, feel free to replace them with a few strips of lime peel, which also contain useful ingredients.
5. Antioxidant and anti-inflammatory properties
This dish contains various ingredients such as lemongrass, ginger and lime, which are rich in antioxidants and have anti-inflammatory properties. Antioxidants help neutralize free radicals in the body, prevent cell damage and reduce the risk of chronic diseases. Anti-inflammatory properties can help relieve inflammatory conditions and promote overall health.
To enhance the health benefits of baked sea bass with lemongrass and ginger, it is recommended to use high-quality and fresh ingredients. Enjoy this tasty dish knowing that it not only satisfies your taste buds but also contributes to your well-being.