Baked Sea Bass with Tropical Mango and Papaya Salsa
This Sea Bass dish is topped with a tropical salsa of mango, papaya, red onion, cilantro, and lime juice. The lean sea bass, combined with fruity salsa, creates a meal rich in protein and antioxidants.
Equipment
- Baking sheet
- Parchment paper or foil
- medium mixing bowl
- Knife and cutting board
- Small whisk
Ingredients
For the Sea Bass:
- 2 sea bass fillets about 6 oz each
- 1 tablespoon olive oil
- Salt to taste
- Freshly ground black pepper to taste
For the Mango and Papaya Salsa:
- ½ cup mango diced
- ½ cup papaya diced
- ¼ cup red onion finely diced
- ¼ cup fresh cilantro chopped
- Juice 1 lime
- ½ teaspoon salt
- ¼ teaspoon chili flakes optional, for a bit of heat
Instructions
Prepare the Sea Bass:
- Preheat the oven to 400°F (200°C).
- Line a baking sheet with parchment paper or foil for easy cleanup.
- Place the sea bass fillets on the baking sheet. Drizzle with olive oil, and season with salt and freshly ground black pepper.2 sea bass fillets, 1 tablespoon olive oil, Salt, Freshly ground black pepper
Bake the Sea Bass:
- Bake the sea bass in the preheated oven for about 12-15 minutes or until the fish flakes easily with a fork.
Prepare the Mango and Papaya Salsa:
- In a medium mixing bowl, combine the diced mango, papaya, red onion, and cilantro.1/2 cup mango, 1/2 cup papaya, 1/4 cup red onion, 1/4 cup fresh cilantro
- Add the lime juice, salt, and chili flakes (if using), and toss gently with a spoon until all ingredients are well combined.Juice 1 lime, 1/2 teaspoon salt, 1/4 teaspoon chili flakes
Serve:
- Place each sea bass fillet on a plate and spoon the mango and papaya salsa over the top.
- Serve immediately, garnished with additional lime wedges if desired.
Notes
Variations: For a spicier salsa, add a finely chopped jalapeño or a sprinkle of cayenne.
Storage: Store any leftover salsa in an airtight container in the refrigerator for up to 1 day. Best enjoyed fresh.
Additional Sides: This dish pairs well with steamed asparagus, wild rice, or a side of greens.
Storage: Store any leftover salsa in an airtight container in the refrigerator for up to 1 day. Best enjoyed fresh.
Additional Sides: This dish pairs well with steamed asparagus, wild rice, or a side of greens.
Nutrition
Calories: 987kcalCarbohydrates: 13gProtein: 160gFat: 28gSaturated Fat: 6gPolyunsaturated Fat: 8gMonounsaturated Fat: 11gCholesterol: 720mgSodium: 1220mgPotassium: 2492mgFiber: 2gSugar: 10gVitamin A: 1851IUVitamin C: 41mgCalcium: 155mgIron: 8mg
Ingredient Costs: Cost of Recipe by Ingredient Measurements
Shopping Costs: Cost of Recipe with Brand New Ingredient Purchases
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