Italian style bass
Introducing our Italian-style bass recipe! Packed with flavor and packed with nutrients, this dish is a must-try for anyone looking for a healthy yet delicious meal. With just a handful of simple ingredients, you can effortlessly create a full-flavored feast that’s sure to impress your taste buds. Enjoy the harmonious combination of aromatic herbs and juicy perch, making every bite a tempting experience for your senses. Whether you’re an experienced cook or a kitchen newbie, this recipe promises maximum flavor and satisfaction with minimal effort. Give it a try and treat yourself to a hassle-free culinary adventure!
Ingredients
- 750 g waxy potatoes, e.g. B.Charlotte
- 6 sea bass fillets with skin, 175-200 g each
- 250g pack of cherry tomatoes
- a handful of black Italian olives
- 4-5 tbsp fish stock (preferably from the refrigerated section)
- 4-5 tbsp dry white wine
- Basil, for serving
Preparation steps
Italian-Style Bass Recipe:
- Preheat the oven to 190°C/fan 170/gas 5.
- Slice the potatoes and cook for 6-8 minutes until just tender, then drain.
- Butter or oil a large baking dish or two smaller shallow baking dishes that will hold the fish fillets in a single layer (a few roasting dishes would work well).
- Spread the potatoes on the bottom of the molds.
- Halve the tomatoes and sprinkle over them along with the olives.
- Place the fish fillets among the other ingredients.
- Pour the broth and wine over it and season to taste.
- Cover the dishes with foil and seal the edges.
- Bake for 15 minutes until the fish is tender.
- Serve each portion on warm plates.
- Sprinkle with basil.
Nutritional Information
Equipment and tools
To prepare the Italian-style bass dish, you will need the following equipment and tools:
- Knife
- dulcimer
- baking pan
- frying pan
- Tongs
- spatula
- measuring spoon
Allergen information
This Italian-style bass recipe may contain the following allergens:
- Fish (sea bass)
- Olives
Please be aware of these allergens if you or your guests suffer from food allergies or intolerances.
Storage and leftovers
If there are any leftovers, you can store them in an airtight container in the refrigerator for up to 2 days. When reheating, make sure the fish is fully cooked. Please note that the consistency and taste may change slightly when reheated.
Health Benefits of Italian-Style Bass
Italian-style sea bass is not only a delicious culinary experience but also offers numerous health benefits. This article will explore the nutritional value and benefits of including this dish in your diet.
Nutrient-rich waxy potatoes
The Italian-style perch recipe contains 750 g of waxy potatoes, e.g. B.Charlotte. These potatoes are packed with essential nutrients including fiber, vitamin C, potassium and B vitamins. Fiber supports digestion and helps maintain a healthy weight, while vitamin C supports a strong immune system. Potatoes are also an excellent source of energy and promote healthy brain function.
Omega-3 fatty acids in sea bass
With 6 sea bass fillets, this recipe provides a significant source of omega-3 fatty acids. These healthy fats contribute to heart health and may help reduce the risk of cardiovascular disease. Omega-3 fatty acids also support brain function, reduce inflammation and promote healthy skin.
Nutritional Benefits of Cherry Tomatoes
Adding a 250g pack of cherry tomatoes ensures vibrant colors and numerous health benefits. Cherry tomatoes are rich in antioxidants like lycopene, which may help protect against certain types of cancer. They also contain essential vitamins including vitamin A, vitamin C and vitamin K. These vitamins play a crucial role in maintaining good vision, a strong immune system and healthy bones.
Italian olives and their benefits
A handful of black Italian olives not only add flavor but also contribute health benefits. Olives provide healthy monounsaturated fats that have positive effects on heart health. They are also rich in antioxidants, iron, calcium and vitamin E. Including olives in your diet supports bone health and strengthens the immune system.
Fish stock and white wine for extra flavor
The recipe calls for 4-5 tablespoons of fish stock and dry white wine to add depth and richness to the dish. Fish broth, made from simmering fish bones and other ingredients, is a great source of essential minerals and collagen and promotes healthy bones, joints and skin. In addition to improving taste, dry white wine offers potential health benefits, including improved heart health and increased antioxidant absorption.
Refreshing basil
To perfectly complement the Italian-style bass, the dish is garnished with fresh basil. Basil is an herb known for its anti-inflammatory properties and contains essential oils that provide various health benefits. It is an excellent source of vitamins A, K and C, as well as minerals such as iron and calcium.
Incorporate Italian-style bass into your menu to enjoy these incredible health benefits as part of a balanced diet. From the nutrient-dense waxy potatoes to the omega-3 fatty acids in the sea bass to the antioxidant-rich cherry tomatoes and Italian olives, this dish offers a delicious way to nourish your body.
