Whole baked Seabass with tomatoes , onions, garlic herbs and spices . Simple, Easy , Healthy and incredibly flavorful!
Whole Baked fish is one of my favorite ways to eat fish. It has become my go to meal when am tired, lazy or need to put some food quickly on the table. It is simple and effortless to make and never fails to satisfy.
Oh, and did I mention it is push button easy to make. Get the ingredients pulse throw in some tomatoes and onions .
Place on a foil or parchment paper , in the oven , cross your legs and let the oven do it’s thing.
Yes, that easy and healthy too! All you need is fresh scaled, gutted whole fish, parsley, basil, garlic, bouillon cubes, onions, pepper and salt. It’s a fool proof recipe which comes out moist and succulent all the time. The bones and head adds flavor to fish, so don’t take even think about taking it off .
There is a common belief with the older folks that a whole fish tastes better than a piece and I agree.
One bite and it reminds me of the many markets that pop up along the side of the road in the evening in various neighborhoods in my home town Yaounde(Cameroon). Set up with Bbq pits or grills with an array of food to grill. Some of the foods include but are not limited to chicken, fish, plantains, coco yams, corn, meat and other street foods. How I long for those days….
When all I could think about was saving up to visit the markets- so I can get a thing or two and satisfy my cravings.
I am telling you these food markets have an appeal of their own and often are the center of attention from everyone -ranging from businessmen, young ladies, students and even families. Oh Yes!
These folks would venture out to eat in the open, with their bare fingers, devouring every single piece even the bones from the chicken and fish – not letting any piece go to waste. “Oh, what memories!” Sorry I digress. Now on this fish.
Aside from Tilapia, I love roasting or grilling Stripped Seabass. It’s a very versatile fish and can really stand up to the strong flavor.
You can serve this fish with plantains or potatoes : roasted, fried or grilled. And don’t forget to serve it with this pepper sauce here. If that is your thing
Tips and Notes
- Before you buy fish, check the eyes. They are a good indicator that the fish is fresh and healthy. They should be crystal-clear, plump, wet, and shiny. No bruises. And definitely no foul smell. They should smell like water. Yes! I know water has no smell. Oh, and the gills should be bright red . Thanks Christine!
- No need to flip your fish over. It’s still going to get soggy anyways- unless you are cooking it on a rack.
- If you want this completely Paleo skip the chicken bouillon and just salt according.
- I always bake fish on a foil or parchment paper it makes for easier clean up. Use a cooking spray to oil it before add fish. Prevents the fish from sticking to the pan.
- Adjust oil as needed according to preference and dietary needs (I use half water and half cooking oil – no preference in cooking oil.
This recipe has been updated 12-02-2016
- 2 - white fish – approximately 1-2 pounds scaled and gutted white fish (Sea bass, red snapper, or tilapia)
- 1 lemon
- ½ bunch Parsley
- 1 small tomato
- ½ bunch basil
- 4-5 garlic cloves
- 1 small Onion sliced divided
- 1 tablespoon Chicken bouillon or cubes(optional)
- ½ -1 cup Water or Oil
- 1-2 cups cherry tomatoes
- salt and pepper to season
- Make three –four diagonal cuts in each side of the fish, all the way right through the bone.
- Squeeze some lemon over it .Season fish with salt and pepper. Set aside/
- Chop parsley, onion(1/2 sliced onion) basil, tomato and garlic . Add to a food processor or blender. Blend/ pulse adding oil/water as needed until the ingredients are puree
- Pour the marinade over the fish, and gently flip them back and forth until coated inside and out.
- For best results , let it marinate in the fridge for at sometime up to 24hours.
- Use a cooking spray to oil the bottom of a roasting pan to prevent fish from sticking to the pan. Drizzle a 2 tablespoon of water or oil cup water on the fish , throw in cherry tomatoes and rest of the onions
- Bake in a roasting pan at 450F for approximately 15-20 minutes , depending on the thickness of your fish.
- Serve warm