Preparation Time

Preparation Time

15'

Cook Time

Cooking Time

20-25'

Servings

Servings

4

Ingredients

  • 4 medium-sized sea bass, whole
  • 4 tbsp sesame oil or olive oil
  • 2 finely sliced limes
  • fresh coriander sprigs
  • 2 finely cut ripe mangos (diced)
  • 1 large, finely chopped onion (diced)
  • 2 avocado, not very ripe (diced)
  • juice of 1 lime
  • 3 tbsp mango juice
  • 3 – 4 tbsp finely-chopped coriander
  • salt and chilli flakes (optional)
  • basmati rice to serve

Nutrition Information

Per 100gr

Per 300gr portion

Energy (kcal)

111 kcal

388 kcal

Fat

4.6 g

16.2 g

Fat of which saturated

0.9 g

3 g

Fat of which saturated monounsaturated

1.8 g

6.2 g

Fat of which saturated polyunsaturated

1.6 γ

5.4 g

Carbohydrates

6.1 g

21.3 g

Carbohydrates of which sugars

4.3 g

15 g

Dietary Fiber

1.3 g

4.6 g

Proteins

11.6 g

40.7 g

Salt

0.2 g

0.6 g

Vitamin D3

3.4 mcg

11.8 mcg

Calcium

13.2 mg

46.3 mg

Iron

0.3 mg

1 mg

Preparation

Step 1

Descale and gut the Sea Bass.

Step 2

Deeply score the flesh with a knife in 3 – 4 places to ensure even cooking.

Step 3

Line a baking tray with parchment paper and place the sea bass.

Step 4

Brush the entire Sea Bass, including its cavity, with olive oil and season.

Step 5

Place some coriander sprigs and lime slice inside the cavity.

Step 6

Preheat the oven to 200 degrees Celsius.

Step 7

Place all the mango salsa ingredients into a large bowl, add salt and leave in the fridge for the flavours to develop.

Step 8

Bake the Sea Bass for 20 minutes until skin starts to peel away. (The time depends on the size of the fish)

Step 9

Serve the whole fish by pouring mango salsa over them and serving them with a green salad or steamed rice with cumin.