According to Harvard School of Public Health, while low in fat and high in protein, sea bass is an excellent source of essential omega 3 fatty acids, providing 0.8 grams in a 3 oz portion.
Ever wonder how restaurants get the fish skin so nice and crispy? They sear the fish, skin side down, in extremely hot oil, in an extremely hot skillet, then roast it off in the oven.
The problem with that is splattering oil, and seafood smells in the house.
Don’t shy away from making fish with skin intact at home. Follow these steps and your fish will taste like a fancy French chef came into your kitchen, no oil, no mess, no smell. Cooking fish with confidence is one of the most requested topics in my private and group cooking classes.
The first and crucial step is drying your fish filet by patting it with paper towels. Place it skin side up on a plate, and refrigerate it for at least one hour. The refrigerator acts as a dehumidifier, ensuring your fish skin is dry.
Ingredients:
1 lb sea bass, skin intact
Juice of 1 lemon
1 tbsp Old Bay or your favorite fish seasoning
Procedure:
-Preheat oven to 450 degrees on convection setting*
-Line a baking pan with parchment paper
-Squeeze lemon juice onto center of parchment, and sprinkle Old Bay into lemon juice
-Place fish on top of lemon and Old Bay, skin side up
-Roast in bottom 2/3 of oven for about 15-20 minutes, until fish flesh is moist, but separates
-Move the fish to the top oven shelf, change the oven setting to broil, broil the skin 1-3 minutes, or until the skin is crispy as desired.
-Using a spatula, turn fish filet onto a plate and enjoy
*If you do not have a convection setting on your oven, cook approximately an additional 10 minutes
Serves 2-4
