Mediterranean Baked Sea Bass with Lemon, Olives, and Herbs: Elegance from the Sea

Why Sea Bass Is the Pearl of Mediterranean Cooking

Sea bass, often called branzino in Italian kitchens, has a long-standing place in Mediterranean tables from the coasts of Greece to Spain. Its flesh is delicate yet firm, with a mild flavour that welcomes the company of lemon, olives, and fragrant herbs. Beyond the plate, sea bass represents a central tenet of the Mediterranean diet: seafood as the primary animal protein, balancing flavour with health benefits.

The science is as impressive as the taste. Sea bass is rich in omega-3 fatty acids, known to reduce inflammation and support cardiovascular health (Mozaffarian & Rimm, 2006). The supporting cast is no less brilliant: lemon brings vitamin C and brightness, olives provide monounsaturated fats and antioxidants, while herbs like thyme and parsley add phytonutrients. The result is a dish that is as good for the heart as it is for the taste buds.

Recipe: Mediterranean Baked Sea Bass with Lemon, Olives, and Herbs

Ingredients

(serves 4)

For the fish

• 2 whole sea bass (about 600 g / 1.3 lb each), cleaned and scaled

• 2 tbsp extra-virgin olive oil

• 1 lemon, thinly sliced

• 100 g (3.5 oz) mixed olives (green and black), pitted

• 2 garlic cloves, thinly sliced

• 4 sprigs fresh thyme

• 2 tbsp fresh parsley, chopped

• ½ tsp sea salt

• ¼ tsp black pepper

Method

1. Preheat the oven: Set to 200°C (400°F). Line a baking tray with parchment or lightly oil a white ceramic baking dish.

2. Prepare the fish: Rinse sea bass and pat dry. Score the skin lightly on both sides. Rub inside and out with olive oil, salt, and pepper.

3. Stuff with aromatics: Place lemon slices, garlic, and thyme sprigs inside the cavity of each fish.

4. Bake with style: Arrange fish on the dish, scatter olives around, and top with a few extra lemon slices. Bake for 20–25 minutes until flesh is opaque and flakes easily.

5. Serve with flair: Transfer fish to a white serving platter. Garnish with chopped parsley and a drizzle of olive oil.

Nutritional Information

(per serving)

• Calories: 280 kcal

• Protein: 34 g

• Fat: 14 g (of which 3 g saturated)

• Carbohydrates: 3 g

• Fibre: 1 g

• Sodium: 410 mg

• Omega-3 fatty acids: ~1.2 g

The Science of Why This Dish Works

• Sea bass and omega-3s: Regular fish intake is associated with reduced cardiovascular mortality and lower risk of sudden cardiac death (Mozaffarian & Rimm, 2006).

• Lemon’s vitamin C: Enhances iron absorption from the meal and contributes antioxidant protection (Carr & Maggini, 2017).

• Olives’ monounsaturated fats: Linked to improved cholesterol ratios and reduced oxidative stress (Covas, 2007).

• Herbs as functional flavour: Thyme and parsley contain flavonoids with anti-inflammatory and antimicrobial properties (Wojdyło et al., 2007).

This dish embodies Mediterranean elegance: simple ingredients, no excess fuss, yet layers of flavour supported by solid science.

Variations and Serving Ideas

• Swap sea bass for snapper or trout if more readily available.

• Add cherry tomatoes to the tray for a burst of sweetness.

• Pair with a side of roasted Mediterranean vegetables or a simple couscous salad.

References

• Carr, A. C., & Maggini, S. (2017). Vitamin C and immune function. Nutrients, 9(11), 1211.

• Covas, M. I. (2007). Olive oil and the cardiovascular system. Pharmacological Research, 55(3), 175–186.

• Mozaffarian, D., & Rimm, E. B. (2006). Fish intake, contaminants, and human health: evaluating the risks and the benefits. JAMA, 296(15), 1885–1899.

• Wojdyło, A., et al. (2007). Polyphenolic compounds and antioxidant activity of selected herbs. Food Chemistry, 105(3), 940–949.

Artistic interpretation - details may differ from the actual.