Feeding the family healthy food is easy with this delicious sea bass tray bake – bursting with Italian flavours this one pan meal will fast become one of your favourite easy fish recipes
Sea Bass Fillet Recipe
Sea Bass tray bake is a delicious, healthy, one pan family recipe that’s really easy to make and is a great healthy alternative to fish and chips!
This is the fish tray bake I make in place of a Sunday roast, when it’s nicer weather and I want to cook something a little bit lighter.
Sea Bass has a lovely meaty texture and pairs very well with Mediterranean flavours like parsley, basil and lemons and tomatoes.
Easy Fish Tray Bake Recipe
You can make our easy fish tray bake with any fish you like. And you can even use different fillets of fish in the same tray bake.
I often make this with sea bass at one end and salmon fillets at the other, because some of my kids prefer salmon.
Our tray bake is so easy to prepare, really low faff.
Just slice new potatoes, thinly, scatter over baby plum tomatoes, bake, then top with the fillets of sea bass for the last few minutes of cooking. Easy!
Mediterranean Fish Tray Bake
With just a few simple fresh ingredients you can have our oven baked sea bass fillets ready to eat in no time.
Sea Bass Tray Bake Ingredients
- 1kg new potatoes – I like to use Rufford New Potatoes for this recipe – these potatoes are grown locally and just have the BEST taste.
- 400g baby plum tomatoes – you can use red tomatoes or a mixture of red, orange and yellow to give this dish a little extra colour. Simply cut them into halves.
- 4 sea bass fillets – choose nice fillets with the skin on.
- 2 tbs olive oil – olive oil works best with the Italian flavours of this recipe, but you could use rapeseed instead.
- 150g black olives – just regular pitted black olives from a jar are good for this fish tray bake.
- small bunch fresh basil – roughly torn
- small bunch flat leaf parsley – roughly chopped
- sea salt and cracked black pepper
- Chopping board
- Vegetable knife
- Large roasting tin
- Tin foil
- Lemon Juicer
How To Make Sea Bass Tray Bake
- Preheat the oven to 200C / 400F / Gas Mark 6 and lightly grease a large roasting tin.
- Slice the potatoes thinly and spread them in a single layer over the bottom of the roasting tin – try not to overlap them too much.
- Cut the baby plum tomatoes into halves and scatter them all over the top of the sliced potatoes. As they cook they’ll let out lovely sweet tomato juice over the potatoes.
- Season the sliced potatoes and baby plum tomatoes with sea salt and cracked black pepper.
- Drizzle a tablespoon of olive oil over the potatoes and tomatoes.
- Cover the tray with tin foil tightly and then bake in the oven for around 20-30 minutes until the potatoes are tender when you stick a fork into them.
- After 20-30 minutes remove the potatoes and tomatoes from the oven. And take off the foil.
- Lay the sea bass fillets over the potatoes skin down and grate over the lemon zest. Season the fish with sea salt and black pepper.
- Scatter over the black olives and add just a little drizzle of olive oil to the sea bass fillets.
- Squeeze the lemon juice over the fish fillets and then put the tray bake back into the oven – uncovered for around 12-15 minutes until the fish fillets are cooked through properly and the potatoes starting to crisp a little at the edges.
- Take the cooked sea bass tray bake out of the oven, scatter over the chopped herbs and serve immediately.
Make Fish Tray Bake Your Way
You can switch up the ingredients in this easy fish tray bake and make it to suit your own tastes.
- try out different fillets of fish, or king prawns, just change cooking times to suit.
- try scalloped sweet potatoes instead of new potatoes.
- add spice with a scattering of fresh chillies, finely chopped.
- you can even make this as a half and half traybake – with one end salmon and one end sea bass.
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What Is A Good Side Dish With Sea Bass Tray Bake
Our sea bass tray bake is a great family dinner recipe – healthy and full of flavour.
I tend to add either a big green salad if it’s a warm summery day or a side of steamed green beans or broccoli if it’s cold and wintery.
It’s also nice served with fresh crusty bread for mopping up the juices.
Love to eat Italian food? Try out more of our easy Italian recipes here
Fish Dinner Ideas To Make
If you love easy fish dinner recipes then you’ll love these simple fish recipes below.
- Moroccan Spiced Salmon (ad feature recipe) – a quick and easy, healthy midweek dinner with delicious Moroccan flavours.
- Healthy Fish Tacos – easy healthy fish taco recipe with tasty vibrant homemade salsa.
- Herby Salmon Parcels – delicious salmon fillets cooked in tin foil parcels with lots of herbs.
- 1kg new potatoes
- 400g baby plum tomatoes
- 4 sea bass fillets
- 150g black olives
- 2 tbs olive oil
- zest and juice lemon
- small bunch basil
- small bunch flat leaf parsley
- sea salt
- cracked black pepper
- Preheat the oven to 200C and lightly grease a large roasting tin.
- Layer the scalloped potatoes in the base of the baking tray in a single layer.
- Scatter over the halved baby plum tomatoes - season with salt and black pepper and drizzle over some olive oil.
- Cover tightly with tin foil and bakein the oven for around 20-30 minutes until the potatoes are just tender.
- Remove from the oven and lay on the sea bass fillets, add a good squeeze of lemon juice, season with fish with salt and pepper and add a small drizzle of olive oil.
- Sprinkle over the black olives and put the tray bake back in the oven uncovered for around 12-15 minutes unitl the fish fillets are cooked through properly.
- Once cooked scatter with chopped herbs and serve straight away.
Amount Per Serving: Calories: 518Total Fat: 14gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 11gCholesterol: 54mgSodium: 576mgCarbohydrates: 69gFiber: 9gSugar: 13gProtein: 32g
Nutritional content will vary depending on the exact ingredients you use and how careful you are with measuring - this nutritional information is given as a general guide only and may not be accurate - you should always calculate your own nutritional information especially if you have specific dietary requirements.
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Sea Bass contains vitamin B6 and B12.
It’s also a good source or Omega 3, although not in as higher quantities as oily fish.
One thing to note is that sea bass contains mercury so pregnant women and children should limit the amount they eat.
Well it’s not overly fishy so it’s a good choice for people who don’t really like fishy-fish!
It has a meaty texture and taste and I think it’s slightly sweet. It’s a good fish for cooking in Mediterranean recipes as it pairs really well with Med flavours.
Cooked fish is opaque in appearance, totally different from the wet, shiny, translucent look it has when raw.
It’s also easy to flake with a fork. Undercooked fish does not flake easily
The best way to be sure your fish is cooked is to make sure it has an internal cooked temperature of 70C
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