Main Course

Oat-Crusted Sea Bass with Salsa Sauce

Name: Oat-Crusted Sea Bass with Salsa Sauce
Total time: 35 min
Yield: 4 servings
Ingredients: 2 piece sea bass fillet; 0.67 cup rolled oats; 2 tablespoon fat-free milk; 2 dessert spoon Dijon mustard; 0.5 teaspoon salt; 0.25 teaspoon black pepper; 1 piece small red bell pepper; 1 piece tomato; 2 stalk green onion; 1 tablespoon olive oil; 1 tablespoon freshly squeezed lemon juice

Duration

35 min

Servings

For 4 People

Difficulty

medium

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Ingredients

Servings:

2 piece sea bass fillet
0.7 cup rolled oats
2 tablespoon fat-free milk
2 dessert spoon Dijon mustard
0.5 teaspoon salt
0.3 teaspoon black pepper
1 piece small red bell pepper
1 piece tomato
2 stalk green onion
1 tablespoon olive oil
1 tablespoon freshly squeezed lemon juice

Step-by-Step Preparation

Speed:1x

Preheat your oven to 190 degrees and let it heat up. Lightly grease the bottom of the baking tray or prepare it by lining it with parchment paper.

Before coating the sea breams, place the oats in a dry pan and lightly toast for approximately 1-2 minutes over low heat, stirring constantly. This process will release the nutty aroma of the oats and increase their crispness. Transfer the toasted oats to a wide plate and let them cool.

Wash the sea bream fillets with cold water and dry them completely with paper towels. Season them by sprinkling a very small amount of salt and freshly ground black peppercorns on top.

In a flat bowl, whisk the fat-free milk with the Dijon mustard until a smooth consistency is reached. Coat the dried fish fillets on both sides with this mustard milk mixture first.

Take the fish out of the milk mixture and coat them by pressing them lightly into the toasted oats so that every side is evenly covered.

Place the coated fish onto the prepared baking tray. Bake in the preheated 190 degree oven for approximately 15-20 minutes until the oats on top turn a light golden color and become crispy, and the fish meat reaches a consistency where it easily flakes with a fork.

While the fish is cooking, prepare the salsa sauce. Finely dice the red bell pepper with the seeds removed and the tomato with the skin peeled. Finely chop the green onions. Combine the chopped ingredients in a bowl and mix well by adding olive oil, lemon juice, and a pinch of salt.

Transfer the crispy oat-coated sea breams from the oven to a serving plate. Serve by drizzling the fresh salsa sauce over them or serve it warm on the side.

Chef's Tips

You can make the coating adhere better to the fish by pulsing the oats in a food processor for a very short time to make them slightly finer before coating the fish.
Keep the cooking time under control so the fish does not dry out in the oven; the sea bass fillet will cook quickly because it is thin.

Alternative & Optional Ingredients

For those who prefer a gluten-free diet, buckwheat flakes can also be a crunchy alternative to oats.
You can also successfully apply the same recipe by using sea bream or salmon fillet instead of sea bass.

Gourmet Recommendations

You can enhance the healthy fat and aroma quality of the dish by drizzling a few drops of cold-pressed avocado oil into the salsa sauce during service.
You can add a fresh aroma to the plate by adding very finely chopped fresh cilantro while preparing the salsa sauce.

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Nutrition Facts

Per Serving

Calories285 kcal

Protein28 g

Carbohydrates21 g

Fat10 g

Fiber 4 g

Sugar 4 g

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Main Course

Oat-Crusted Sea Bass with Salsa Sauce

Duration

35 min

Servings

For 4 People

Difficulty

medium

Save on Pinterest Share on WhatsApp