Name: Herb-Crusted Mediterranean Sea Bass
Prep time: 25 min
Total time: 85 min
Ingredients: 1 (3 pound) whole black bass or sea bass, cleaned, head and tail intact; 2 tablespoons chopped fresh tarragon; 0.75 teaspoon salt, divided; 3 tablespoons extra-virgin olive oil, divided; 0.33333334326744 cup dry white wine; 1 tablespoon butter; 2 cloves garlic, minced; 1.5 cups whole-wheat breadcrumbs; 3 tablespoons chopped fresh basil; 3 tablespoons chopped fresh marjoram or oregano; 3 tablespoons chopped fresh parsley

Herb-Crusted Mediterranean Sea Bass

This whole fish smothered with herbs and buttery breadcrumbs is simple enough to let the flavor of the Mediterranean seafood shine through. If cleaning and prepping the fish for this sea bass recipe isn't your thing, most fish counters at larger markets will do it for you.

By Mauro Stoppa

Updated on February 3, 2020

Prep Time:

25 mins

Additional Time:

1 hrs

Total Time:

1 hrs 25 mins

Servings:

Yield:

6 servings

Nutrition Profile:

Low-Calorie Low Carbohydrate Dairy-Free Egg Free Nut-Free Soy-Free Healthy Aging

Jump to Nutrition Facts

Ingredients

1 (3 pound) whole black bass or sea bass, cleaned, head and tail intact
2 tablespoons chopped fresh tarragon
¾ teaspoon salt, divided
3 tablespoons extra-virgin olive oil, divided
⅓ cup dry white wine
1 tablespoon butter
2 cloves garlic, minced
1 ½ cups whole-wheat breadcrumbs
3 tablespoons chopped fresh basil
3 tablespoons chopped fresh marjoram or oregano
3 tablespoons chopped fresh parsley

Directions

Preheat oven to 350 degrees F.
Sprinkle the inside of the fish cavity with tarragon and 1/4 teaspoon salt.
Heat 2 tablespoons oil in a roasting pan over medium-low heat. Add the fish and pour in wine. Bake until the fish is opaque in the center, 40 to 50 minutes.
Meanwhile, heat the remaining 1 tablespoon oil, butter and garlic in a large skillet over medium heat. Add breadcrumbs, basil, marjoram (or oregano), parsley and the remaining 1/2 teaspoon salt. Cook, stirring often, until the breadcrumbs are toasted, 3 to 4 minutes.
Score the skin of the fish near the gills and carefully pull it off toward the tail. (Discard the skin.) Spread the breadcrumb mixture over the fish, pressing gently. Return the fish to the oven and bake for 5 minutes.

Nutrition Facts (per serving)

288	Calories
13g	Fat
10g	Carbs
30g	Protein

Nutrition Facts
Servings Per Recipe 6
Calories 288
% Daily Value *
Total Carbohydrate 10g	4%
Dietary Fiber 2g	6%
Total Sugars 1g
Protein 30g	59%
Total Fat 13g	16%
Saturated Fat 3g	15%
Cholesterol 65mg	22%
Vitamin A 397IU	8%
Vitamin C 1mg	1%
Folate 9mcg	2%
Sodium 499mg	22%
Calcium 34mg	3%
Iron 1mg	7%
Magnesium 64mg	15%
Potassium 401mg	9%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.