Sea bass – useful properties of fish and calories, cooking recipes with photos

The content of the article

In the cuisines of different nations of the world there are many recipes with all kinds of fish. The premium class includes sea bass meat, which has a delicate, mild taste and is perfectly obtained in any form – fried, baked, boiled, stuffed, steamed and grilled. One of the advantages of this marine inhabitant is the minimum bone content, while its meat is considered useful, easily digestible and low in calories. Indulge yourself and your loved ones with amazing dishes from juicy sea bass, which have received many positive reviews from visitors to restaurants and top chefs.

What is sea bass

Sea bass fish belongs to the predators of the Moronov family, referred to in scientific circles as common laurel. It lives mainly on the coast of the Atlantic Ocean, known as sea bass, but also has other names: sea wolf, koikan, branzino, lubino, spingola, ranyo. It lives in large schools, which allows you to catch a large number of individuals at once. The fish of the sea wolf has an elongated body shape with green tints on the back, silver sides, a light belly and large scales.

Depending on the place of residence (in addition to the waters of the Atlantic, the Mediterranean and the Black Sea), its color can change to brown and blue-black. Laurak can live up to 15 years, reaching 1 m in length and weight up to 12 kg. Today, fish are bred in special artificial reservoirs, from where it goes on sale in carcasses no more than 30-45 cm long. Individuals grown in natural conditions, whose value is several times higher compared to artificially grown brothers, still have high nutritional value.

Being a predator, spingola crabs, mollusks, shrimps, small fish swimming in flocks past them. A favorite treat is sardines, to the habitats of which predators travel in the summer. Spingola spawning period is summer-autumn, its fatness depends on the fishing season, fish caught in the pre-winter are considered the most delicious. The main suppliers of these products to Russia are Turkey, Greece, sometimes Chile..

The beneficial properties of the seabass are due to the increased content of omega-3 fatty acids, which have an anti-inflammatory effect and prevent cardiovascular diseases, the appearance of malignant tumors, arthritis, arthrosis, psoriasis, and osteoporosis. By the amount of protein contained in the laurel (about 16 g), it is not inferior to pork or beef, in addition, the substance is easily absorbed and does not form toxic compounds during digestion.

In addition to protein, the chemical composition of individuals also includes cobalt, chromium, phosphorus, calcium, iron, vitamins A, D, B1, B2, B6, B9, B12 and iodine. The last element is useful for people with thyroid deficiency. Those who want to lose weight can also add the meat of this marine inhabitant to their diet. Having a low calorie content, the fish will not add a kilogram, but will bring a feeling of fullness, enrich the body with useful substances, minerals. There are no contraindications to the use of spingola, however, people suffering from allergic reactions should eat it with caution.

Sea bass fish

How to cook sea bass

Experienced chefs, famous chefs unanimously claim that the seabass is a versatile fish that does not require special cooking skills. The process will be possible even for an inexperienced hostess. The trick is the ease of cutting fish, the lack of the need to get rid of bones. When purchasing a product for the first time, do not be afraid to experiment.

Fry, stew, boil, bake, cook in a double boiler, on the grill, in whole or in portions – dishes from the lavraka are beautiful in any form, having delicate meat and a unique aroma. Unlike many representatives of marine, river fauna, the composition of the fish contains healthy fats that prevent the fillet from being dry during cooking. Another advantage of the product is the minimum time spent on heat treatment.

Before starting cooking, the fish is gutted, cleaned and washed well. Then you can grate it with spices, sprinkle with lemon juice and start cooking, but it is better to hold in the marinade for about 2 hours. When frying a product in a pan, do not turn it over several times, as this will damage the skin. The optimal time is four minutes on each side. There are two ways to bake sea bass in the oven – in and without foil. Choosing the first option, open the fish a few minutes before the end of the process so that it acquires a delicious ruddy crust.

When cooking dishes of perch steamed or grilled, several incisions should be made in the carcass by placing slices of lemon or garlic in it and then sprinkled with lemon juice, oil or greased with sauce. Such a product will be ready in a quarter of an hour. Do not forget about seasonings, spices. Paprika, basil, allspice, rosemary, mustard, soy sauce go well with dense white flesh of perch.


Seabass dishes differ in the method of preparation, seasonings, marinades and sauces used in the process. This is the secret of obtaining new interesting aromatic and flavoring compositions. Create simple culinary masterpieces in your own kitchen with a spingola in the lead role, become for your loved ones the chef of your home family restaurant. Although fish has a low fat content, cooking can increase its nutritional value. Please note that the calorie content of each dish is indicated per 100 g of the finished product.

In the oven

  • Time: 1.5 hours.
  • Servings Per Container: 4 servings.
  • Calorie dishes: 93 kcal.
  • Purpose: for lunch, dinner.
  • Cuisine: Mediterranean.
  • Difficulty: Easy.

Before you cook baked sea bass, you need to choose the right one. Pay attention to the gills of carcasses, their color, pink shade of the organs of water breathing will tell about freshness. The next step is to evaluate the eyes of the fish – they should not be cloudy. Try to put pressure on the seabass (or ask the seller about it), if after pressing there is a dent that is poorly restored – this is a stale item. In addition, the fish should not have any damage, cuts or traces of the life of various parasites.


  • sea ​​bass – 4 pcs.;
  • potato – 4 pcs.;
  • lemon – 1 pc.;
  • olive oil – 1/3 tbsp .;
  • rosemary – 4 branches;
  • salt, pepper – to taste.

Cooking method:

  1. Gut carcasses, clean, rinse well.
  2. In a separate bowl, make a marinade, mixing lemon juice with oil, spices.
  3. On carcasses on both sides, make three small sizes for better baking, grease them with marinade (and inside too).
  4. Put in a belly a sprig of rosemary, put on a baking sheet, lightly greased with olive oil, pour over the remaining marinade.
  5. Wrap peeled potato tubers in aluminum foil, place on a baking sheet.
  6. Bake for 45 minutes at 1800.
  7. Serve 1 fish each with 1 potato, garnished with greens.

Baked Sea Bass

Fried sea bass

  • Time: 1 hour 25 minutes.
  • Servings Per Container: 2 Persons.
  • Calorie dishes: 95 kcal.
  • Purpose: for lunch, dinner.
  • Cuisine: Mediterranean.
  • Difficulty: Easy.

High-quality roasting of sea bass, as well as other types of fish, is ensured by the correct preparation of the product and dishes. It is necessary to defrost carcasses for 0.5-1 hours before starting cooking. With prolonged defrosting, they will lose their freshness, with insufficient defrosting, they will poorly marinate and fry. Before putting it into the pan, the sea bass must be wet from excess liquid, juice, marinade, so that a golden crust forms on the surface. It is important for the pan to warm up well (the fish will be stewed on warm, not fry), but not to the maximum, preventing burning.


  • sea ​​bass – 2 pcs.;
  • rosemary – 2 branches;
  • thyme – 1 branch;
  • juice of 1 lemon;
  • garlic – 3 tooth;
  • butter – 50 g;
  • olive oil – 2 tbsp. l .;
  • salt to taste.

Cooking method:

  1. Gut the fish, clean it, remove the head, fins. Then wash, dry with napkins (towel), make cuts on the sides.
  2. Salt, grease with olive oil and half lemon juice, add fragrant herbs into the cuts, leave to marinate for at least half an hour.
  3. Heat butter in a frying pan, squeeze 3 cloves of garlic, put fry the sea bass, dried from the remains of the marinade.
  4. Fry fish for 5-6 minutes on each side, constantly pouring garlic oil in which it is cooked.
  5. Arrange the finished dish on plates, pour the remaining lemon juice into the pan, let it boil and pour the fish into the resulting sauce.

Headless roast


  • Time: 2 hours.
  • Servings Per Container: 4 Persons.
  • Calorie dishes: 67 kcal.
  • Purpose: for lunch.
  • Cuisine: European.
  • Difficulty: Easy.

Seabass is not only suitable for frying, baking, it makes a beautiful, rich ear. One of the main conditions for the preparation of the product is the removal of eyes, gills, otherwise the dish will be bitter. The fillet also needs to be separated from the ridge and cook the broth on it, so the ear will get richer, tastier. This soup is considered a Russian dish, but thanks to the Mediterranean main ingredient it starts to “sound” in a new way. Try the recipe for seabass fish soup, surprising the household with a light taste of soup, included in the menu of famous restaurants.


  • sea ​​bass, leek (stalks) – 2 pcs.;
  • onions, zucchini, celery (root) – 1 pc.;
  • carrots, celery (stalks) – 3 pcs.;
  • parsley, dill – 0.5 bunch each;
  • salt to taste.

Cooking method:

  1. We prepare products: we clean, wash vegetables. Cut the carrots, celery stalk in half, celery root into 8 parts, zucchini and leek into 4 parts.
  2. We gutted the fish, clean it from scales, separate the fillet from the ridge. We remove the bones from the pulp, cut off the fins, cut each piece in half.
  3. We put a pan of water with a volume of 4 liters on fire, put vegetables, a fish ridge there, leaving half a carrot, a little greens and leek.
  4. Bringing to a boil, reduce the fire, cook the broth for 1 hour, stirring occasionally. Then filter into another container.
  5. We put it on the fire again, put the fillet, cook for up to 5 minutes. Next, add salt, the remaining finely chopped vegetables, cook for another 3-4 minutes.
  6. Pour the dish into plates, putting in each piece of fish, sprinkle with finely chopped herbs.

Ear in the plate

Sea bass with leek

  • Time: 1 hour.
  • Servings Per Container: 2 Persons.
  • Calorie dishes: 82 kcal.
  • Purpose: for lunch, dinner.
  • Cuisine: Mediterranean.
  • Difficulty: Easy.

Those who want to surprise guests and loved ones with a real culinary masterpiece should try the recipe for making sea bass baked with leek. The dish looks very unusual, because the fish is wrapped in vegetable leaves, which saturate the fillet with a unique aroma. Such a treat looks great on the festive table, causing an appetite and a desire to try it faster with everyone present. Dry white wine and garlic add special taste to the seabass dish, which also spread delicious smells in the kitchen.


  • sea ​​bass, leek – 1 pc.;
  • carrots, onions, zucchini, dry white wine – 100 g each;
  • olive oil (vegetable) – 3 tbsp. l .;
  • bay leaf – 2 pcs.;
  • garlic – 1 tooth;
  • parsley – 1 bunch;
  • salt, black pepper – to taste.

Cooking method:

  1. Cut leek in half lengthwise, dip in 200 ml of boiling water, put to simmer for a few minutes.
  2. Gut, clean the fish, put a bay leaf inside.
  3. Wrap the carcass leek, put on a baking sheet. Season with oil, wine, season, spread around peeled and diced vegetables, garlic cloves.
  4. Cooking time – 0.5 hours at 2000.
  5. Serve the finished dish, decorated with sprigs of parsley.


Chilean sea bass steak with miso sauce

  • Time: 18.5 hours.
  • Servings Per Container: 4 Persons.
  • Calorie dishes: 143 kcal.
  • Purpose: for lunch, dinner.
  • Cuisine: Japanese, Chinese.
  • Difficulty: Easy.

For this recipe you will need an oven with the function of a grill or electric grill, providing the necessary heat treatment to the products. This fish dish is made special by miso sauce made from ingredients unusual for our country. Mirin, if necessary, can be replaced with dry white wine. Miso paste is difficult to find a substitute, if in your city there are no shops with Japanese products, try mixing soy sauce with mustard (not very spicy), but the taste of the mixture and the finished dish will differ from the original.


  • sea ​​bass – 4 steaks;
  • sake, mirin – 0.5 tbsp .;
  • miso paste – 8 tbsp. l .;
  • sugar – 5 tbsp. l.

Cooking method:

  1. Mix all the components for the marinade, 4 tbsp. l cast into a separate container.
  2. Rinse the steaks, put in the marinade, close, shake well, leave in the refrigerator for at least 18 hours.
  3. Preheat the oven until 2000 by turning on the grill. Place the steaks on the wire rack above the pan. Fry for 3-4 minutes, then turn off the grill, fry for about 12 minutes.
  4. Arrange the dish on plates, pour over the left marinade. Serve with rice or potatoes.

Miso fillet

With potato scales

  • Time: 1 hour 10 minutes.
  • Servings Per Container: 4 Persons.
  • Calorie dishes: 90 kcal.
  • Purpose: for lunch, dinner.
  • Cuisine: European.
  • Difficulty: medium.

Having decided to serve such an unusual dish to the table, try to get a ready-made sea bass filet or ask the seller to cut the fish. So you greatly simplify your task. The name itself already says that the dish looks very original, thanks to the way it is designed. In addition, it is satisfying because of the potatoes, the preparation of the side dish is no longer required. A suitable complement to dinner will be a glass of pink or white dry wine.


  • sea ​​bass fillet – 4 pcs.;
  • salmon fillet – 300 g;
  • potato – 4 pcs.;
  • onion – 1 pc.;
  • dill – 1 tbsp. l .;
  • cream – 50 ml;
  • salt, white pepper – to taste.

Cooking method:

  1. Onions are chopped, fried, grinded in a meat grinder (blender) along with salmon, dill, cream, seasoned.
  2. Peeled, washed potatoes are cut into thin slices in the form of scales.
  3. Seabass is washed, dried, each fillet is smeared with salmon-onion paste, laid with potato layers in the form of scales at an angle of 450.
  4. Fish is laid down on a preheated pan with potatoes.
  5. When you get a golden crust, the fish is laid out on a greased baking sheet, baked until tender at a temperature of 1800.



  • Time: 1 hour.
  • Servings Per Container: 5 Persons.
  • Calorie dishes: 51 kcal.
  • Purpose: Garnish.
  • Cuisine: European.
  • Difficulty: Easy.

As a side dish for seabass, it is necessary to select products that delicately harmonize with its taste, do not interrupt it, and contribute to a better assimilation of ingredients. In Russia, in addition to the dish, they often serve stewed, steamed vegetables, grilled. The traditional Italian side dish for fish is risotto, polenta, the British prefer pea and mashed potatoes, Americans prefer french fries. The universal addition to the fried, baked, boiled spingole is considered vegetables with sauce, cooked in the oven.


  • beans (chilli) – 150 g;
  • potato – 3 pcs.;
  • cherry tomatoes – 10 pcs.;
  • eggplant, zucchini, carrot – 1 pc.;
  • lemon juice – 25 ml;
  • Italian herbs – 2-3 pinches;
  • spices, olive oil (lean) – to taste.

Cooking method:

  1. All vegetables must be peeled, washed, cut into arbitrary medium slices, so as not to fall apart during baking.
  2. Sprinkle with lemon juice, olive oil, sprinkle with seasoning, spices, mix.
  3. Spread in a baking sheet covered with aluminum foil, the cooking time in the oven is 0.5 hours at 2000.
  4. Then you need to remove the foil and continue to bake the dish for another quarter of an hour.
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