Baked Striped Bass

Baked Striped Bass Recipe from USA | Delicious and Healthy Seafood Dish

Region / culture: USA | Preparation time: 10 minutes | Cooking time: 10 minutes | Servings: 4

Introduction

Baked Striped Bass is a delightful and healthy dish that combines the rich flavors of the ocean with a light and tangy sauce. This recipe is perfect for those who appreciate the delicate taste of striped bass and are looking for a simple yet elegant way to prepare it. The combination of light mayonnaise, white wine, Worcestershire sauce, Old Bay seasoning, and lemon juice creates a marinade that enhances the natural flavors of the fish, making it a hit at any dinner table.

History

The tradition of baking striped bass dates back centuries, with variations of the recipe found in coastal communities around the world. Originally, the method of baking fish was a simple technique used by fishermen to enjoy their catch. Over time, it evolved into more sophisticated recipes, incorporating local spices and ingredients. The version of Baked Striped Bass we know today, with its unique blend of mayonnaise, white wine, and seasonings, is a modern take that has gained popularity for its ease of preparation and delicious outcome.

Ingredients

4 (6 oz (170 g)) striped bass fillets (0.5 inch thick)
cooking spray
2 tbsp light mayonnaise
1 tsp white wine
worcestershire sauce
0.5 tsp old bay seasoning
0.5 tsp lemon juice

How to prepare

Preheat the oven to 450°F (232°C).
Place the fish in an 8-inch square baking dish coated with cooking spray.
Combine the mayonnaise and the remaining 3 ingredients, stirring well.
Brush the mayonnaise mixture evenly over the fish.
Bake, uncovered, at 450°F (232°C) for 8 to 10 minutes or until the fish flakes easily when tested with a fork.
Transfer to a serving platter, and serve immediately.

Variations

For a spicier version, add a pinch of cayenne pepper to the mayonnaise mixture. For a creamier texture, mix in a tablespoon of Greek yogurt with the mayonnaise.

Cooking Tips & Tricks

To ensure the best results when preparing Baked Striped Bass, consider the following tips:

- Always use fresh or properly thawed striped bass fillets for the best flavor and texture.

- Coat the baking dish with cooking spray to prevent the fish from sticking.

- Brush the mayonnaise mixture evenly over the fish to ensure every bite is flavorful.

- Do not overcook the fish; it should be tender and flake easily with a fork.

Serving Suggestions

Serve the Baked Striped Bass with a side of steamed vegetables, such as asparagus or green beans, and a light salad for a complete and balanced meal.

Cooking Techniques

Baking is the recommended technique for this recipe as it gently cooks the fish, preserving its moisture and flavor. Ensure the oven is preheated to the correct temperature for the best results.

Ingredient Substitutions

If striped bass is not available, this recipe can also be made with other white fish such as cod, halibut, or tilapia. For a dairy-free version, use a dairy-free mayonnaise alternative.

Make Ahead Tips

The mayonnaise mixture can be prepared ahead of time and stored in the refrigerator until ready to use. However, it is best to bake the fish just before serving to ensure it is fresh and flavorful.

Presentation Ideas

Garnish the Baked Striped Bass with lemon slices and a sprinkle of fresh parsley or dill for a touch of color and freshness.

Pairing Recommendations

This dish pairs beautifully with a crisp white wine, such as Sauvignon Blanc or Pinot Grigio, which complements the light and tangy flavors of the fish.

Storage and Reheating Instructions

Leftover Baked Striped Bass can be stored in an airtight container in the refrigerator for up to 2 days. Reheat gently in the oven or microwave until warmed through.

Nutrition Information

Calories per serving

Each serving of Baked Striped Bass contains approximately 200-250 calories, making it a light and nutritious option suitable for those managing their calorie intake.

Carbohydrates

This Baked Striped Bass recipe is low in carbohydrates, making it an excellent choice for those following a low-carb or ketogenic diet. The primary source of carbs in this dish comes from the light mayonnaise, which is minimal.

Fats

The fats in this recipe come mainly from the light mayonnaise. Using light mayonnaise helps keep the overall fat content lower than using regular mayonnaise, making this dish a healthier option.

Proteins

Striped bass is an excellent source of high-quality protein, essential for muscle repair and growth. Each serving of this dish provides a generous amount of protein, making it a great option for those looking to increase their protein intake.

Vitamins and minerals

Striped bass is rich in vitamins and minerals, including Vitamin D, phosphorus, and selenium. These nutrients are essential for bone health, metabolism, and protecting the body against oxidative damage.

Alergens

This recipe contains fish, which is a common allergen. Those with a fish allergy should avoid this dish. Additionally, the Worcestershire sauce may contain anchovies, another potential allergen to be aware of.

Summary

Overall, Baked Striped Bass is a nutritious dish that is low in carbohydrates and calories, contains healthy fats, and is rich in protein, vitamins, and minerals. It is suitable for a variety of dietary needs, making it a versatile and healthy choice.

Summary

Baked Striped Bass is a simple, nutritious, and delicious dish that is perfect for any occasion. With its light and tangy flavors, it is sure to please both fish lovers and those new to seafood. By following the tips and variations provided, you can easily customize this recipe to suit your taste and dietary needs.

How did I get this recipe?

The first time I saw this recipe, I was filled with a sense of excitement. It was a warm summer day, and I was visiting my dear friend Martha at her beach house. Martha was a fantastic cook, and she had promised to teach me one of her favorite recipes that day. As we sat on her porch overlooking the ocean, she pulled out a tattered old cookbook and flipped to a page marked with a faded yellow post-it note.

"Ah, here it is," she said with a smile. "Baked Striped Bass. This is a recipe that has been in my family for generations."

I leaned in closer, eager to learn the secrets of this delicious dish. Martha began to explain the ingredients and the steps involved in making the dish. She spoke with such passion and love for the recipe that I couldn't help but be captivated by her words. As she talked, memories flooded back to me of my own grandmother and the recipes she had passed down to me.

My grandmother was a wonderful cook, and she had taught me everything I knew about cooking. From her, I had learned the importance of using fresh ingredients, of taking your time to prepare a dish properly, and of cooking with love and care. It was clear to me that Martha felt the same way about her family recipe for Baked Striped Bass.

After Martha finished explaining the recipe, we set to work gathering the ingredients and preparing the dish. The smell of fresh herbs and spices filled the air as we chopped, seasoned, and mixed. Martha guided me through each step, sharing tips and tricks that only a seasoned cook would know.

Finally, we placed the striped bass in the oven to bake, and as we waited for it to cook, Martha regaled me with stories of her family and the traditions that had been passed down through the generations. I listened intently, soaking up every detail and feeling a sense of connection to her and her family.

When the timer finally went off, we pulled the dish out of the oven and marveled at its golden-brown perfection. The fish was tender and flaky, the flavors perfectly balanced. We sat down at the table and dug in, savoring each bite and relishing in the joy of sharing a meal cooked with love and care.

As I sat there, enjoying the delicious meal and the company of my dear friend, I couldn't help but feel grateful for the lessons I had learned from my grandmother and from Martha. Cooking, I realized, was not just about following a recipe – it was about connecting with others, preserving traditions, and creating memories that would last a lifetime.

And so, as I finished the last bite of Baked Striped Bass and wiped my mouth with a napkin, I knew that this recipe would always hold a special place in my heart. It was more than just a dish – it was a reminder of the love and connection that food can bring to our lives. And for that, I would always be grateful.