Coastal Whole Fish with Roasted Flavors

Ingredients

Estimated total cost: €18.40 · €3.07/serving

• One 3-pound sea bass, gilled, gutted, and scaled, with head left on or removedEst. price €12.00–€18.00
• 1 teaspoon saltEst. price €0.02–€0.05
• 2 garlic cloves, cut into very thin sliversEst. price €0.10–€0.20
• 1/4 cup extra virgin olive oilEst. price €0.75–€1.50
• 1 lemon, thinly slicedEst. price €0.30–€0.60
• 20 fresh oregano or marjoram sprigs or 1 teaspoon driedEst. price €1.50–€3.00
• 8 small onions, peeled and cut in halfEst. price €1.20–€2.00
• 1 cup dry white wine or fish, chicken, or vegetable stock, preferably homemade , or water, plus a little more if neededEst. price €2.50–€5.00
• Black pepper to tasteEst. price €0.03–€0.08

Steps

1. 1

   Create 3 to 4 incisions on both sides of the fish, running from top to bottom. Season the cuts with salt and generously season the inside cavity of the fish with salt too. Allow it to rest as you get ready with the remaining ingredients. Preheat the oven to 450°F.

2. 2

   Insert half of the garlic slivers into the cuts on the fish. Massage a small amount of olive oil onto the fish and pour the remaining oil into a spacious baking dish. Arrange lemon slices at the base of the pan and sprinkle most of the oregano over them. Place the fish on top, then scatter onions and the rest of the garlic around it. Drizzle wine over everything and season with salt and pepper. Finish by sprinkling on the remaining oregano.

3. 3

   Place a sheet of aluminum foil over the baking dish and bake without disturbing it until the onions are almost tender, for about 20 to 30 minutes. Remove the foil and keep baking, gently shaking the pan from time to time, until the fish is fully cooked, for an additional 5 to 10 minutes (check by examining one of the cuts in the thickest section of the fish; you should see opaque meat all the way down to the central bone). If you notice that the pan is getting dry, pour in a bit more liquid.

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• Cultural note

  This dish reflects the coastal culinary traditions of regions where sea bass is commonly caught and enjoyed. The use of fresh herbs like oregano and citrus flavors from lemon are often found in Mediterranean cuisine, showcasing the influence of coastal cultures on the recipe.

• Seasonal note

  Sea bass is typically best in the spring and summer months when it is in season. Fresh oregano and onions are also commonly available during this time, making it a great dish to prepare during the warmer seasons.

• Health note

  Coastal Whole Fish with Roasted Flavors is a nutritious dish rich in protein, healthy fats from olive oil, and essential vitamins like A, C, and B6. The omega-3 fatty acids in sea bass are beneficial for heart health, while the dish is relatively low in carbohydrates and sugar.