Stuffed and roasted sea bass

Roasted whole sea bass served with sweet red peppers simmered in red wine and finished with crème fraîche and basil.

Method

1. Prepare the Sea Bass

   Pat the sea bass dry. Stuff the cavity with bay leaves, rosemary, and sliced lemon to infuse the fish with flavour. Place on a baking tray.

2. Roast the Sea Bass

   Bake in a preheated oven at 200C/180C Fan/Gas 6 for 25–30 minutes. Check for doneness: flesh should flake easily. Let the roasted sea bass rest out of the oven for 15 minutes.

3. Fillet and Garnish

   Carefully peel away the skin, then fillet the sea bass. Drizzle with extra virgin olive oil, sprinkle over chopped parsley, scatter capers, and add a splash of caper brine for brightness.

4. Prepare the Peppers

   While the fish rests, heat olive oil in a large frying pan. Add pepper strips and cook until they start to colour. Stir in sliced garlic. Pour in red wine and simmer gently for 40 minutes until peppers are soft and liquid is almost gone.

5. Finish the Peppers

   Turn off the heat and mix in torn basil and crème fraîche. Season to taste, then spoon into a serving bowl.

6. Cook the Panisse

   Whisk 400ml water, chickpea flour, 1 tbsp olive oil, and a pinch of salt in a saucepan. Slowly bring to the boil, stirring frequently, then lower heat and simmer for 25 minutes until thickened. Blend with a stick blender for smoothness.

7. Set and Shape the Panisse

   Oil a shallow baking tray and pour in the panisse mixture. Cover with cling film and chill for a few hours until firm. Slice into chips or wedges.

8. Fry and Finish the Panisse

   Heat 2 tbsp olive oil in a non-stick frying pan. Add rosemary sprigs and crushed garlic, then carefully fry the panisse pieces until golden and crisp. Pile onto a plate. Squeeze over lemon, sprinkle with rosemary leaves, Parmesan, and black pepper.

9. Serve

   Set the filleted roasted sea bass on a platter. Present the saucy peppers and crispy panisse in bowls alongside. Gather everyone and dig in together.

Suggested Wine Pairing

Stuffed and Roasted Sea Bass pairs beautifully with light, aromatic whites or rosés—wines that highlight the delicate seafood and herbs, but also stand up to the richness from olive oil and creamy peppers.

• Majestic: La Grille Touraine Sauvignon Blanc 2023
  Zesty lime and elderflower, crisp acidity, and delicate minerality play well with roast sea bass and herby stuffing.
• Tesco: Tesco Finest Pays d’Oc Rosé
  Strawberry, watermelon, and citrus add lift while the dry finish cuts through creamy and savoury elements.
• Sainsbury’s: Taste the Difference Godello
  Soft peach, blossom, and a hint of almond work beautifully alongside the fish and wine-soaked peppers.

What can you serve with this

1. Herbed new potatoes: Steamed and tossed with chives and parsley to echo the dish’s fresh, green notes.
2. Simple rocket salad: Peppery leaves and a splash of lemon dressing add vibrancy and help cut through rich flavours.
3. Roasted fennel: Adds gentle sweetness and anise notes, a classic pairing with Mediterranean fish.
4. Crusty sourdough bread: Perfect for soaking up the pan juices and creamy pepper sauce.
5. Charred courgettes: Their smoky flavour balances the sea bass’s herbed aroma.

FAQs for Stuffed and Roasted Sea Bass

• How do I know when my sea bass is cooked? The flesh should flake easily with a fork, and look opaque—not translucent.
• Can I use farmed sea bass instead of wild? Yes, farmed sea bass is a fine alternative—just adjust cooking time for smaller fish.
• Are there vegetarian alternatives for panisse? Panisse itself is vegetarian. It’s made from chickpea flour, olive oil, and herbs.
• What other fish can I stuff and roast like this? Sea bream, snapper, or even trout work well. Choose similar size for best results.
• Can I prep sea bass ahead of time? Stuff and chill the fish up to 12 hours ahead; roast just before serving.
• How do I make panisse gluten-free? Chickpea flour is naturally gluten-free—make sure other added ingredients are too.
• Is this dish suitable for freezing? Best enjoyed fresh, but you can freeze cooked panisse and roasted peppers separately.
• Do I need to remove fish skin before serving? Not essential—some like it crispy. Otherwise, peel off after roasting.
• Can kids eat this dish? Yes. It’s mild in flavour and easy to eat once filleted.

Nutri-score Health Check

Stuffed and Roasted Sea Bass achieves a Nutri-Score B. This rating reflects a dish full of lean fish protein, healthy fats, and plenty of vegetables, making it a balanced and nutritious meal.

Positive Factors

• Sea bass: Lean protein, low fat
• Olive oil: Rich in monounsaturated fats
• Red peppers: Packed with vitamin C and fibre
• Basil & parsley: Fresh herbs add micronutrients
• Chickpea flour: Source of fibre and plant protein

Negative Factors

• Parmesan: Contains saturated fat, so use sparingly
• Crème fraîche: Adds fat, but the recipe uses just a tablespoon
• Red wine: Minor sugar and calorie bump, but cooked off

The health rating has been automatically calculated from the ingredients list using the latest Nutri-Score system. This score is only a guide.