European seabass: The world's healthiest fish unveiled
The European seabass, also known as the sea bass, has been recognized by nutritionists as the healthiest fish in the world. Although this species is available in our stores, it is still not as popular as it is in Mediterranean countries. Why is it worth considering?
On the list of the 100 healthiest food products, published by Facts.net the European seabass ranks in the top ten. Also known as the sea bass, it is popular in Mediterranean basin countries as well as around the Black Sea, where it is often farmed or caught by anglers.
What makes the European seabass stand out among other sea fish?
The European seabass is appreciated by nutritionists due to its high content of protein rich in essential amino acids, which are not produced by the body and must be supplied through food. It is low in calories, making it perfect for weight-loss diets and those designed for athletes.
The seabass contains DHA acid, which is linked to the production of happiness hormones, providing benefits for the nervous system as well. Additionally, it contains the amino acid arginine, which helps remove toxins and heavy metals from the body (source: onet.pl).
Besides high-quality protein, this fish offers a wealth of omega-3 fatty acids that are crucial for proper brain function and heart health. Due to its selenium content, it is especially recommended for people with thyroid diseases. Furthermore, it is delicate, easily digestible, and has few bones, making it a suitable choice for children and the elderly.
How to prepare the fish?
The fish is sold whole or as fillets. You can fry, grill, steam, or bake it. The meat is delicate and doesn’t require many additions. Just olive oil or butter, a bit of salt, and fresh herbs are enough to enhance its natural flavor.
The healthiest way to prepare the fish is by steaming or baking with a minimal amount of additional fat. It can be served with a fresh salad, such as arugula or young spinach leaves, and a crispy baguette. Baked potatoes with rosemary or creamy puree—not just from potatoes, but also from sweet potatoes or parsley root—also make great sides.
Recipe for oven-baked European seabass
You can use butter instead of olive oil if you prefer a creamier finish for the fish.
Ingredients:
- 2 cleaned European seabass,
- 2 lemons,
- fresh thyme,
- cilantro leaves,
- salt to taste,
- olive oil.
Preparation:
- Rinse the cleaned sea bass under cold running water. Pat dry with a paper towel.
- Score the fish shallowly 3-4 times across the sides.
- Rub with salt and coat with olive oil on both the outside and inside.
- Place thyme, cilantro, and lemon slices inside.
- Arrange the fish in a roasting pan or on a baking sheet atop lemon slices. Tuck fresh herbs between them.
- Bake in an oven preheated to 350°F for 30-35 minutes.
