Greek Styled Roasted Fish

Updated February 18th 2022

The Mediterranean Diet remains one of the key choices for a healthier lifestyle.  However if going completely meat free feels too extreme for you, the Pesco-Mediterranean Diet could be a great compromise. It is described as “Essentially the Mediterranean diet combined with fish and seafood as your main animal food sources.”

A typical Mediterranean diet pattern entails the following key aspects, according to the Mayo Clinic:

  1. Forms meals around vegetables, beans and whole grains.
  2. Eat fish at least twice a week.
  3. Use olive oil instead of butter when cooking.
  4. Serve fresh fruit for dessert.

The foundation of a Pesco-Mediterranean diet usually consists of vegetables, fruits, nuts, seeds, legumes, whole grains, as well as extra-virgin olive oil, fish, seafood and fermented dairy products.

Sea bass, (family Serranidae), any of the numerous fishes of the family Serranidae (order Perciformes), most of which are marine, found in the shallower regions of warm and tropical seas. The family includes about 475 species, many of them well-known food and sport fishes.

Although the term sea bass may be used for the family as a whole, the fishes themselves bear a variety of names, such as hamlet, hind, cony, graysby, grouper, and jewfish, as well as sea bass and bass. This fish is good as a roasted fish.

Whether you eat sea or freshwater bass, one serving is low in calories and an excellent source of protein, selenium and essential omega-3 fatty acids. Both sea or fresh water bass contain the same nutrients but have varying amounts of some, such as vitamins B-12 and B-6.

Vitamins

Seabass contains 20 grams of protein in a 3-ounce serving, which is 40 percent of the daily value. To be sure you get enough protein to meet your body’s metabolic needs why not try adding Seabass to your diet? You’ll get all of this protein for only 105 calories in a 3-ounce serving.

Even though bass is low in total fat it is an excellent source of two omega-3 fatty acids. Fatty acids help reduce the risk of cardiovascular disease by lowering blood pressure.

Seabass provides 6 to 11 percent of your daily value for magnesium and potassium. They are both good sources of selenium which your body depends on to produce antioxidants and to synthesize thyroid hormones. Sea bass is also a rich source of vitamin B-6.

Roasted fish is really quite easy to do.  It’s even easier when you get your fishmonger (or a close friend) to do all the work of cleaning, scaling and gutting.  If it’s summer you could consider using a barbecue to grill the fish – make sure the grill is clean before placing the fish on top. Easy ways to roast a fish.

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Fish

Greek Salsa

  • ½ c. grape (or cherry) tomatoes, roughly chopped
  • ½ c. olives, chopped
  • 1-2 Tb. red onion, chopped
  • ½ lemon
  • Pinch fresh oregano, chopped
  • 3-4 tablespoons extra virgin olive oil
  • ½ tablespoon kosher salt
  • ¼ tsp. freshly ground black pepper

Instructions

  1. Heat a grill to very high (about 450-500 degrees).
  2. Rinse and pat dry each fish.
  3. Sprinkle olive oil on both sides of each fish, as well as, on the inside cavities.
  4. Sprinkle the entire fish, inside & out, with kosher salt. This helps to roast the fish.
  5. Stuff each cavity with a few sliced lemons, a sprig or two of oregano & thyme.
  6. With a sharp knife, score the tops of each of the fish (about 2")
  7. Place each fish directly onto the grill and cook each side for about 6 minutes (I like to cover the grill to help the fish roast a bit more).
  8. Take off the grill - sprinkle with olive oil and fresh lemon juice and serve alongside a tasty “salsa” – a combination of the chopped olives, tomatoes, red onion, olive oil, lemon juice and fresh oregano.
  9. After chopping all the ingredients, mix everything in a small bowl and allow everything to marry together before serving with the Greek styled roasted fish.

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