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RECIPE
9 INGREDIENTS5 STEPS45MIN

Parchment Paper Mediterranean Style Sea Bass

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The Fit Mediterranean

Daniela grew up in Italy, learning her passion for cooking and culinary secrets from her grandmother. Today she teaches and blogs in Shanghai.
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A light, healthy, and tasty way to cook your fish! You can prepare it ahead of time, wrap it in parchment paper and just pop it in the oven 30-40 min before dinner time!
45MIN
Total Time

The Fit Mediterranean

Daniela grew up in Italy, learning her passion for cooking and culinary secrets from her grandmother. Today she teaches and blogs in Shanghai.
GO TO BLOG

Ingredients

US / METRIC
Servings:
2
Serves 2
1
Whole Sea Bass
2 cloves
1 Tbsp
Extra-Virgin Olive Oil
5
Tomatoes , roughly chopped, ripe
3
1 tsp
to taste
1/2
Lemon , sliced
to taste

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Nutrition Per Serving

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CALORIES
409
FAT
14.2 g
PROTEIN
57.5 g
CARBS
11.4 g

Cooking Instructions

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Step 1
Preheated oven at 355 degrees F (180 degrees C).
Step 2
Season the belly of the Whole Sea Bass (1) with Salt (to taste). Then place a few pieces of Tomato (5), half of the Garlic (2 clove), a few pieces of Kalamata Olives (3), Capers (1 teaspoon), 1 to 2 slices of Lemon (1/2), and Fresh Parsley (to taste) inside.
Step 3
Place the remaining ingredients on top of the fish. Season with additional salt and drizzle some Extra-Virgin Olive Oil (1 tablespoon) over top.
Step 4
Seal the parchment paper well and cook in preheated oven for about 30 minutes at 355 degrees F (180 degrees C).
Step 5
Remove from the oven and carefully open up the parchment paper, being careful with the hot steam that will come out. Serve immediately and enjoy!

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Nutrition Per Serving
Calories
409
% Daily Value*
Fat
14.2 g
18%
Saturated Fat
2.8 g
14%
Trans Fat
0.0 g
--
Cholesterol
123.0 mg
41%
Carbohydrates
11.4 g
4%
Fiber
2.3 g
8%
Sugars
4.5 g
--
Protein
57.5 g
115%
Sodium
382.4 mg
17%
Vitamin D
16.8 µg
84%
Calcium
65.8 mg
5%
Iron
2.2 mg
12%
Potassium
1163.8 mg
25%
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