Quick and Simple Recipe of Oven Baked Sea Bass with White Wine
Try this super tasty recipe of baked sea bass with white wine for a healthy fish idea that’s just perfect anytime.
The first meal I ever cooked for Lana was actually this wonderful recipe of oven baked ‘fillets of sea bass’ cooked in white wine, as I knew her favourite fish was sea bass. And it was definitely a hit!
This recipe takes very little preparation as all that’s required is a handful of fresh ingredients. You can even prepare this overnight if you know you’re short of time the next day. But I tend to make this on the day with the flavours still fresh and packing a punch on the taste buds.
I like to use fillets of Chilean sea bass as it’s a beautiful white fish, makes a very healthy evening meal and of course, it’s Lana’s favourite fish. Not only does it taste great, there are other benefits for eating sea bass:
- It’s packed full of protein. With sea bass being a good source of protein, it helps maintain weight and will keep you full.
- It contains Omega-3 fatty acids, which reduces tissue inflammation, regulates blood clotting and also plays a role in reducing cardiac arrhythmia.
- It contains a large amount of Vitamin D, which helps absorb calcium in the body to maintain healthy bones.
How to Prepare the Sea Bass in White Wine
I usually get the sea bass fillets deboned and filleted by the fishmonger. Wash the fillets of sea bass and place one fillet on a sheet of pre-oiled bacofoil with the skin side facing down.
Slice the onion, cherry tomatoes and the peppers (red, orange or green whatever your prefer or have in your fridge). I like to use a mix of peppers to give the dish colour and make it vibrant on the plate.
Now arrange the onion, cherry tomatoes and peppers on top of the sea bass fillet and sprinkle over some black pepper. Combine the lemon juice, olive oil and white wine together and stir. Then gently pour half the mixture over the layers you’ve just arranged. Now take the other fillet and place on top with the skin side up and pour the rest of the mixture over the fillets.
To finish sprinkle some sea salt and black pepper on top. Close up the bacofoil so it looks like a parcel.
Place in the oven at 180ºC for around 25/30 minutes – check after 25 minutes to make sure it doesn’t overcook. Meanwhile with the fish in the oven, roughly chop up some parsley to garnish the dish.
Serving Suggestions with the Sea Bass
You can serve the baked sea bass in white wine with anything, from Lyonnaise potatoes, roasted potatoes, fries (using an air fryer) or rice. For an even healthier option, why not serve the sea bass with vegetables of your choice. We’ve also served it with sautéed potatoes and onions and it was super yummy.
Here you can see we have served it with fluffy white rice using our handy rice cooker. Garnish with a sprinkle of parsley.
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So there you have it … our oven baked sea bass with white wine. It doesn’t take much preparation, is super easy to make and is ready to eat in just 30 minutes. The dish is a perfect summer evening meal – actually why not have it all year round for a healthy fish idea. It’s packed full of flavour and you can taste the freshness of the fish and the sweetness from the peppers and tomatoes. The splash of white wine just lifts the dish to another dimension. Beautiful plate of food, so vibrant and colourful.
Looking for ideas for a healthy evening meal? Let us know what you think of this recipe.
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A delicious recipe of baked sea bass with white wine for a healthy fish idea that’s just perfect anytime.
- 2 Fillets of Chilean Sea Bass
- 1 Pepper (Red, orange, yellow, green or a combination)
- 1 handful Cherry tomatoes (Can use 1 large tomato sliced)
- 1 Onion (Use either red or white onion)
- 1/2 Lemon (Juiced)
- 35 ml Olive oil
- 25 ml White wine
- Sprinkle Black pepper
- Sprinkle Sea Salt
Wash the sea bass fillets and place one on a pre-oiled sheet of bacofoil in an oven proof dish with the skin side facing down.
Slice the onion, tomatoes and peppers. Arrange these on the fillet.
Sprinkle a little black pepper over the onion, tomatoes and peppers.
Mix the olive oil, lemon juice and white wine together. Gently pour half the mixture over the arrangement.
Place the other fillet on top with the skin side facing up.
Pour the rest of the mixture over the fillets.
Finish with a sprinkle of sea salt and black pepper.
Seal the bacofoil to make a parcel.
Put in the oven at 180ºC for around 25/30 minutes.
Check after 25 minutes to make sure the fish doesn't overcook.
Serve with either Lyonnaise potatoes, fries, vegetables and/or rice.
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