Planning a to have guests over for dinner? Delight them with this Baked Chilean Sea Bass with Haricot Vert, Tomatoes and Mango Salsa recipe. The rich, milky and buttery taste of the sea bass is enhanced with haricot vert and tomatoes stir-fired to perfection. Add in the the sweetness of the mango salsa and this entire dish comes to life! It is the ultimate sweet-savoury fish dish!
Baked Chilean Sea Bass With Haricot Vert, Tomatoes And Mango Salsa
Planning a to have guests over for dinner? Delight them with this Baked Chilean Sea Bass with Haricot Vert, Tomatoes and Mango Salsa recipe. The rich, milky and buttery taste of the sea bass is enhanced with haricot vert and tomatoes stir-fired to perfection. Add in the the sweetness of the mango salsa and this entire dish comes to life! It is the ultimate sweet-savoury fish dish!
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RateServings: 4
Ingredients
Baked Chilean Sea Bass
- 4 slices Chilean Sea Bass skin-on. 1-inch thick
- 4 tablespoon Olive Oil
- 1 tablespoon Rosemary
- 1 pinch Salt
- 1 pinch Cayenne Pepper
- Cayenne Pepper to taste
Haricot Vert
- 500 grams Haricot Vert ends trimmed
- Green Beans
- 3 tablespoon Olive Oil
- 250 grams Grape or Cherry Tomatoes sliced in halves
- Salt to taste
Mango Salsa
- 2 pieces Ripe Mango diced
- 2 tablespoons Red Onion diced
- 2 tablespoons Green Bell Pepper diced
- 2 tablespoons Red Bell Pepper diced
- 1 teaspoon Lemon Juice fresh
- Salt to taste
Instructions
- Preheat the oven to 200-degree Celsius (400-degree Fahrenheit)Start preparing the mango salsa by combining all the ingredients. Set aside and keep in room temperature.For the haricot vert, heat oil in a shallow pan over low-medium heat. Add the haricot vert and cook for two minutes.
- Place the tomatoes and continue cooking for about three minutes. Do not overcook everything, so as to keep the haricot vert’s crunch. Take it off the heat and set aside. Keep in the room temperature.
- Rinse the sea bass and pat dry with paper towels.
- Coat the fish with olive oil and sprinkle with rosemary. Season with salt and cayenne pepper.
- Spread some olive oil over the bottom of a shallow baking dish.
- Place the sea bass on the coated baking sheet and place in the oven for 10-12 minutes. The fish is ready when it is opaque in color and has a flaky texture.
- Arrange the fish, haricot vert and tomatoes and mango salsa on a single serving plate.
- Serve while hot.
Notes
- I know many are intimidated to cook fish. I say to you, don’t be. As a tip, we have a “10-minute rule” cooking method. When cooking fish, it should be 10 minutes per inch, turning it halfway through the cooking period. For example, a one-inch fish should be cooked 5 minutes on each side for a total of 10 minutes. If your fish is half an inch, then there is no need to turn it halfway.
- Although Sea Bass belongs to the “fat fish” family, do not be misled by the word “fat”. The fat in fish is the good kind. The Sea Bass, in particular, is rich in omega-3 unsaturated oils. It has an oil content of more than five percent, which offers a lot of health benefits – lower cholesterol and blood pressure, prevent blood clots and strengthen the immune system!
- If frozen, give ample time for the fish to thaw. Cooking it frozen will result in undercooked fish, or you’d have to cook it longer, making it dry and inedible.
- You can replace butter with olive oil if you prefer.
