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Roasted Black Sea Bass with Tomato and Olive Salad

This roasted sea bass with tomato and olive salad is a sophisticated yet simple heart-healthy dish that celebrates the vibrant flavours of the Mediterranean. By sandwiching aromatic oregano and red onion between the fillets before roasting, the fish stays incredibly moist while absorbing deep savoury notes. The combination of fresh cherry tomatoes and salty sun-dried tomatoes adds a wonderful brightness that cuts through the richness of the sea bass.

Ideal for a light midweek meal or a relaxed weekend lunch, this recipe is naturally high in omega-3 fatty acids and packed with antioxidant-rich ingredients. The contrast between the warm, roasted fish and the zingy, room-temperature salad makes it a textured and satisfying plate. Serve it alongside some steamed seasonal greens or a few crushed new potatoes for a complete, nutritious dinner.

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Ingredients for Roasted Black Sea Bass with Tomato and Olive Salad

  • 1 garlic clove

  • 1/2 teaspoons anchovy paste

  • 2 tablespoons red-wine vinegar

  • 60ml extra-virgin olive oil

  • 230g grape tomatoes (preferably mixed colours), halved if large

  • 230g cherry tomatoes (preferably mixed colours), quartered if large

  • 12 Kalamata olives, pitted and coarsely chopped

  • 4 sun-dried tomatoes packed in oil, chopped

  • 1 1/2 tablespoons chopped oregano

  • 4 (6-to 230g ) black sea bass fillets with skin, any pin bones removed

  • 2 tablespoons extra-virgin olive oil, divided

  • 1/2 medium red onion, thinly sliced

  • 6 (3-to 4-inch) oregano sprigs

  • Equipment: kitchen string

How to make Roasted Black Sea Bass with Tomato and Olive Salad

Mince and mash garlic to a paste with 1/2 teaspoons salt. Transfer to a bowl and whisk in anchovy paste, vinegar, and 1/4 teaspoons pepper. Whisk in oil. Toss with remaining salad ingredients. Let stand, stirring occasionally, while fish roasts.

Preheat oven to 218°C with rack in middle. Oil a 1 1/2-to 2-quart gratin or other shallow baking dish.

Rub flesh sides of fish with 2 teaspoons oil (total) and season with 3/4 teaspoons salt and 1/4 teaspoons pepper (total). Divide onion slices and oregano sprigs into 2 portions and sandwich each portion between 2 fillets, skin sides out. Tie with kitchen string crosswise at 2-inch intervals and transfer to baking dish. Score skin on top in several places with a sharp knife and drizzle with remaining 20ml oil.

Roast fish until just cooked through, about 15 minutes. Cut off string and cut sandwiched fillets in half crosswise. Serve topped with salad.

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While every effort has been made to ensure the information is accurate and up to date, individual needs may vary and dietary requirements can differ based on personal health conditions. Always check food labels and allergen information before preparing or consuming any recipe. If you have specific health concerns, allergies, intolerances, or are following a medically prescribed diet, seek advice from your GP, pharmacist, or a registered dietitian before making significant changes to your diet or lifestyle.

Historique de l'article

Les informations contenues dans cette page ont été évaluées par des cliniciens qualifiés.

  • 16 janvier 2026 | Publié à l'origine

    Auteur: :

    UK recipe editors

    Examiné par des pairs

    UK recipe editors
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