Baked sea bass in foil with pesto, zucchini, and carrots is a flavorful and healthy dish that is quick and easy to prepare. Packed with succulent sea bass fillets and fresh vegetables, all smothered in tasty pesto and baked in a foil parcel, this recipe is perfect for a mid-week meal or a special occasion.
This recipe uses fresh sea bass fillets, which can typically be found at the seafood counter of your local supermarket. The pesto used in this recipe can either be homemade or store-bought. If you're unable to find sea bass, feel free to substitute with other white fish such as red snapper or striped bass. Remember to also grab fresh zucchini and carrots for the vegetable topping.
Ingredients for Baked Sea Bass in Foil with Pesto, Zucchini, and Carrots
Sea bass fillets: These are the star of the dish. Try to choose fillets with a bright color and firm texture.
Salt: Used to enhance the flavor of the fish and vegetables.
Black pepper: Adds a touch of heat to the dish.
Pesto: This herb and garlic sauce adds a lot of flavor to the fish. It can be store-bought or homemade.
Carrots: They add a nice crunch and sweetness to the dish.
Zucchini: This vegetable is mild in flavor and complements the other ingredients nicely.
Olive oil: Used for its rich flavor and health benefits.
Dry white wine: Adds acidity and depth of flavor to the dish.
One reader, Berthe Moulton says:
The baked sea bass in foil with pesto, zucchini, and carrots recipe is a game-changer! The flavors meld perfectly, and the fish comes out tender and succulent. The pesto adds a delightful kick, and the veggies are a perfect complement. It's a simple yet impressive dish that's sure to impress!
Cooking Techniques for Baked Sea Bass in Foil
How to prepare the sea bass fillets: Clean and pat dry the sea bass fillets before seasoning them with salt and pepper. This ensures the fish is ready for the next steps of the recipe.
How to spread the pesto: Evenly spread the pesto over the seasoned sea bass fillets. This step ensures that the pesto flavor is distributed throughout the dish.
How to assemble the foil packets: Place the seasoned and pesto-coated sea bass fillets on the oiled aluminum foil squares, then top with carrots and zucchini before sealing the foil to create individual packets. This step helps to lock in the flavors and moisture during the baking process.
How to check for doneness: To ensure the sea bass is perfectly cooked, check for doneness after baking for about 12 minutes. The fish should be opaque and flake easily with a fork.
How to serve the baked sea bass: Carefully open the foil packets and transfer the sea bass fillets with their vegetable topping to plates. Pour the flavorful juices from the foil over the top before serving.
How To Make Sea Bass Baked in Foil with Pesto, Zucchini, and Carrots
In a nod to the classic French preparation, this sea bass is baked in foil along with some pesto, carrots, zucchini, white wine, and pesto.
Serves:
Ingredients
- 4sea bass fillets
- ¾tspsalt
- ½tspfresh ground black pepper
- ¼cuppesto
- 3carrots
- 1zucchini
- 2tbspolive oil
- ¼cupdry white wine
Instructions
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Heat the oven to 450 degrees F.
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Put four 12-inch squares of aluminum foil on a work surface and brush lightly with cooking oil.
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Put a fish fillet in the center of each square of foil.
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Sprinkle the fillets with salt and pepper.
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Spread the fish with the pesto.
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Cover the pesto with the carrots and top with the zucchini.
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Sprinkle with the remaining salt and pepper.
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Gather the foil around the fish and drizzle the fish with the oil and wine.
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Fold the edges of the foil to make a sealed package.
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Put the foil packages on a baking sheet.
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Bake the fish for about 12 minutes until just done.
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Open the foil packages and transfer the fillets with their vegetable topping to plates.
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Pour the juices over the top.
Nutrition
- Calories: 1125.56kcal
- Fat: 59.83g
- Saturated Fat: 9.48g
- Monounsaturated Fat: 21.95g
- Polyunsaturated Fat: 7.08g
- Carbohydrates: 31.43g
- Fiber: 8.60g
- Sugar: 14.15g
- Protein: 102.76g
- Cholesterol: 216.91mg
- Sodium: 2442.34mg
- Calcium: 269.58mg
- Potassium: 2479.67mg
- Iron: 4.95mg
- Vitamin A: 1785.40µg
- Vitamin C: 45.88mg
Pro Tip for Perfecting Baked Sea Bass in Foil
When preparing your sea bass fillets, ensure they are patted dry before applying the pesto. This allows the pesto to adhere better to the fish, enhancing the flavor. Additionally, when slicing your carrots and zucchini, try to keep them as uniform as possible. This ensures even cooking and a more pleasing presentation. Lastly, be careful not to overcook the fish. Sea bass is best when it's just done and still retains its moisture.
Time-Saving Tips for Making Baked Sea Bass with Pesto
Prep ahead: Prepare the pesto, slice the vegetables, and season the fish in advance to streamline the cooking process.
Use pre-made pesto: Save time by using store-bought pesto instead of making it from scratch.
Thinly slice vegetables: Use a mandoline slicer to quickly and uniformly slice the zucchini and carrots for even cooking.
Adjust cooking time: Tailor the baking time based on the thickness of the fish fillets to ensure they are perfectly cooked.
Double up: Make extra foil packets and bake them simultaneously to have leftovers for future meals.
Quick cleanup: Line the baking sheet with foil for easy cleanup after cooking.
Multi-task: While the fish is baking, use the time to prepare a simple side dish or salad to complete the meal.
Invest in quality: Invest in a good-quality pesto to enhance the flavor without the need for additional seasoning.
Customize: Feel free to add or substitute vegetables based on personal preference or what's available in the kitchen.
Easy serving: Serve the fish directly in the foil packets for a fuss-free and elegant presentation.
Substitute Ingredients For Sea Bass Baked in Foil with Pesto, Zucchini, and Carrots Recipe
sea bass fillets - Substitute with halibut fillets: Halibut has a similar texture and flavor to sea bass, making it a great alternative for this recipe.
pesto - Substitute with chimichurri: Chimichurri has a similar herby and garlicky flavor profile, which can work well as a substitute for pesto in this dish.
zucchini - Substitute with yellow squash: Yellow squash has a similar texture and mild flavor to zucchini, making it a suitable replacement in this recipe.
carrots - Substitute with parsnips: Parsnips have a slightly sweeter and earthier flavor compared to carrots, adding a unique twist to the dish while still providing a similar texture.
olive oil - Substitute with avocado oil: Avocado oil has a mild flavor and high smoke point, making it a suitable substitute for olive oil in this recipe.
dry white wine - Substitute with vegetable broth: Vegetable broth can add depth of flavor and moisture to the dish, similar to dry white wine.
Presentation Tips for Baked Sea Bass with Veggies
Elevate the sea bass fillets: Gently place the sea bass fillets on the plate, ensuring they are positioned neatly and elegantly. The fillets should be the star of the dish, so present them with finesse and precision.
Artful drizzling of pesto: Using a squeeze bottle or a small spoon, delicately drizzle the pesto in a fluid, artistic manner around the sea bass fillets. The presentation should be visually appealing and showcase the vibrant green color of the pesto.
Arrangement of zucchini and carrots: Carefully position the zucchini and carrot slices around the sea bass fillets, creating a harmonious and balanced composition on the plate. The arrangement should be visually striking and reflect the freshness of the ingredients.
Garnish with microgreens: Sprinkle a few carefully selected microgreens over the dish to add a pop of color and a touch of elegance. The microgreens will provide a delicate, fresh contrast to the other elements on the plate.
Use of white porcelain plate: Present the dish on a pristine white porcelain plate to create a clean and sophisticated backdrop for the vibrant colors of the sea bass, pesto, and vegetables.
Incorporate negative space: Embrace the concept of negative space on the plate, allowing the dish to breathe and the elements to stand out. The strategic use of empty space will enhance the overall visual impact of the presentation.
Final touch with a drizzle of white wine reduction: Just before serving, add a subtle drizzle of reduced white wine around the plate to elevate the dish with a touch of sophistication and depth of flavor. The aroma of the wine reduction will add an enticing element to the overall presentation.
Essential Tools for Making This Baked Fish Dish
- Aluminum foil: Used to wrap the sea bass fillets and vegetables, creating individual packets for baking.
- Baking sheet: Used to place the foil packets of sea bass and vegetables in the oven for baking.
- Brush: Used to lightly coat the aluminum foil with oil to prevent sticking.
- Oven: Used to bake the sea bass and vegetables to perfection.
- Knife: Used to slice the carrots and zucchini into thin, even pieces for even cooking.
- Cutting board: Provides a stable surface for cutting the carrots and zucchini.
- Measuring spoons: Used to accurately measure the salt, pepper, and pesto for seasoning the sea bass fillets.
- Mixing bowl: Used to mix the pesto with the sea bass fillets before wrapping them in foil.
- Cooking oil: Used to lightly brush the aluminum foil to prevent sticking.
- Basting brush: Used to drizzle the fish with oil and wine before sealing the foil packets.
Storing and Freezing Leftover Baked Sea Bass
Allow the baked sea bass to cool completely before storing or freezing. This will prevent condensation from forming inside the storage container or freezer bag, which can lead to soggy or mushy fish.
To store leftover baked sea bass in the refrigerator, place the cooled fish and vegetables in an airtight container. It will keep for up to 3 days in the fridge.
If you want to freeze the baked sea bass, follow these steps:
- Wrap the cooled fish and vegetables tightly in plastic wrap or aluminum foil.
- Place the wrapped fish in a freezer-safe container or a heavy-duty freezer bag, removing as much air as possible before sealing.
- Label the container or bag with the date and contents.
- Freeze for up to 2 months for best quality.
To reheat frozen baked sea bass:
- Thaw the fish overnight in the refrigerator.
- Preheat the oven to 350°F (175°C).
- Remove the fish and vegetables from the packaging and place them in an oven-safe dish.
- Cover the dish with foil and bake for 10-15 minutes, or until the fish is heated through and the vegetables are warm.
Note: While it is possible to freeze baked sea bass, keep in mind that the texture of the fish and vegetables may change slightly after freezing and reheating. The dish will still be tasty, but it may not be quite as delicate and flaky as when it was freshly prepared.
How to Reheat Leftover Baked Sea Bass
Preheat your oven to 350°F (175°C). This temperature is ideal for reheating the sea bass without drying it out or overcooking the vegetables.
Remove the leftover baked sea bass from the refrigerator and let it sit at room temperature for 10-15 minutes. This will help the fish and vegetables reheat more evenly.
Carefully open the foil package and check the moisture level. If the pesto, zucchini, and carrots look a bit dry, you can add a splash of white wine or chicken broth to help maintain moisture during reheating.
Reseal the foil package, making sure it's tightly closed to prevent any steam from escaping. Place the package on a baking sheet.
Put the baking sheet with the foil package in the preheated oven and reheat for 10-15 minutes, depending on the size of the fish fillets and the amount of leftovers.
After 10-15 minutes, remove the baking sheet from the oven and carefully open the foil package. Check the internal temperature of the sea bass using a meat thermometer. It should reach 145°F (63°C) for safe consumption.
If the fish hasn't reached the desired temperature, reseal the foil package and return it to the oven for an additional 3-5 minutes. Check the temperature again before serving.
Once the baked sea bass is heated through, carefully transfer the fillets and vegetables to a serving plate. Pour any remaining juices from the foil package over the fish and vegetables for added flavor and moisture.
Serve the reheated baked sea bass in foil with pesto, zucchini, and carrots immediately while hot. Enjoy your delicious, perfectly reheated leftovers!
Interesting Trivia About Sea Bass
Sea bass is a great source of high-quality protein and omega-3 fatty acids, which are essential for heart health and brain function.
Budget-Friendly Baked Sea Bass Dinner
This baked sea bass in foil with pesto, zucchini, and carrots recipe is moderately cost-effective for a household. The sea bass fillets may be a pricier option, but the dish is balanced with affordable vegetables and pantry staples. The use of olive oil and pesto adds depth of flavor, enhancing the overall appeal. The approximate cost for a household of 4 people is around $25-$30, making it a reasonable choice for a special dinner. Overall Verdict: 8/10
Is This Baked Fish Recipe Healthy?
This baked sea bass recipe is a relatively healthy choice, as it incorporates lean protein from the fish and nutrient-rich vegetables like zucchini and carrots. The use of pesto adds flavor without relying heavily on salt or unhealthy fats. However, there are a few aspects of the recipe that could be improved to make it even healthier:
- The recipe calls for brushing the foil with cooking oil, which may not be necessary and adds extra fat. Instead, consider using non-stick foil or parchment paper to prevent sticking.
- While olive oil is a healthy fat, the recipe could be made even lighter by reducing the amount used or substituting it with a cooking spray.
- The recipe includes white wine, which adds flavor but also contributes to the overall calorie count. You could reduce the amount of wine used or replace it with a low-sodium vegetable broth for a similar effect.
To further enhance the nutritional value of this dish, consider the following suggestions:
- Add more colorful vegetables to the foil packets, such as bell peppers, cherry tomatoes, or red onions, to increase the vitamin and antioxidant content.
- Experiment with different herbs and spices in place of or in addition to the pesto, such as thyme, rosemary, or lemon zest, to add flavor without increasing calorie content.
- Serve the sea bass and vegetables over a bed of quinoa, brown rice, or whole-grain pasta to incorporate complex carbohydrates and additional fiber into the meal.
- Include a side salad with mixed greens and a light vinaigrette to add more vegetables and create a well-rounded, satisfying dinner.
Editor's Take on This Baked Sea Bass Recipe
The recipe for baked sea bass in foil with pesto, zucchini, and carrots is a delightful combination of flavors and textures. The use of pesto adds a burst of herbaceousness, while the zucchini and carrots provide a lovely crunch and sweetness. The cooking method in foil ensures that the fish stays moist and flavorful. The addition of white wine adds a subtle complexity to the dish. This recipe is versatile and allows for personalization with different types of fish and wine pairings. Overall, it's a simple yet elegant dish that is sure to impress with its vibrant colors and delightful flavors.
Why trust this Sea Bass Baked in Foil with Pesto, Zucchini, and Carrots Recipe:
This recipe guarantees a delightful dining experience with its use of fresh, high-quality ingredients. The sea bass is a premium choice, ensuring a succulent and flavorful dish. The addition of pesto infuses the fish with aromatic basil and nutty pine nuts, while the zucchini and carrots contribute a vibrant medley of textures and flavors. The dry white wine further elevates the dish, adding depth and complexity. With meticulous attention to detail and a harmonious blend of flavors, this recipe is a testament to culinary excellence.
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