Lavraki sto fourno se Harti: Herbed Sea Bass Baked in Paper

Fillet of white fish with spinach, orange, pine nuts and olive oil .
alle12 / Getty Images
Ratings (4)
  • Total: 60 mins
  • Prep: 15 mins
  • Cook: 45 mins
  • Yield: 4 (16 servings)
Nutritional Guidelines (per serving)
181 Calories
5g Fat
4g Carbs
27g Protein
See Full Nutritional Guidelines Hide Full Nutritional Guidelines
×
Nutrition Facts
Servings: 4 (16 servings)
Amount per serving
Calories 181
% Daily Value*
Total Fat 5g 6%
Saturated Fat 1g 5%
Cholesterol 58mg 19%
Sodium 119mg 5%
Total Carbohydrate 4g 2%
Dietary Fiber 1g 2%
Protein 27g
Calcium 41mg 3%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

In Greek: λαβράκι στο φούρνο σε χαρτί, pronounced lahv-RAH-kee stoh FOOR-noh seh har-TEE

Sea bass (lavraki) are stuffed with herbs, bordered top and bottom with tomatoes, then cooked and served wrapped in parchment paper for a fabulous taste and presentation.

Edits by Kenton:

One good thing about cooking with fish is that it instantly becomes a low-calorie meal. I mean, yes, you could add stuff and blow the calorie count out of the water, but generally, it is a healthy meal. This recipe is no exception. 

Sea bass comes in at about 125 calories per fish. Moreover, it has 0 carbs, and a whopping 24 grams of protein. Hence it is a great option. Also, it can be found for some good deals, so keep an eye out of them and stock up. They do freeze well (like most fish).

What I love about these kinds of recipes (wrapping fish and cooking) is that you seal in the flavors. They do not run off and they sit and become absorbed into the fish. I will say that this can tend to make the fish not as flakey and cooking it in the open, so you may want to adjust things if you prefer it that way. Either way, it makes for a great and healthy dinner.  

Ingredients

  • 4 sea bass (about 1 to 1 1/4 pound each)
  • 1 1/2 - 2 bunches of parsley (fresh, finely chopped)
  • 5 cloves of garlic (thinly sliced)
  • 2 tablespoons of lemon juice (freshly squeezed)
  • 2 tablespoons of olive oil
  • To taste: sea salt
  • 1 rounded tablespoon of Greek oregano (rigani)
  • 24 slices of tomato (thin, round, 4-5 large tomatoes)
  • For Brushing: olive oil
  • 1 cup of white wine
  • 3 cups of water

Steps to Make It

Preheat oven to 400 - 410°F (205 - 210°C).

Gut and scale the fish (leaving heads on), and rinse well. Pat dry. Lightly salt inside and out.

Combine parsley, garlic, lemon juice, 2 tablespoons of olive oil, and oregano, and a little more salt, and stuff the stomach cavities.

Pour the wine and water into the bottom of a large baking pan (about 15 3/4 X 13 3/4 or equivalent).

Brush a piece of paper with oil. Lay 3 tomato slices on the oiled side, one fish on top, and 3 more tomato slices on top of the fish. Wrap each fish up in a piece of paper and place, seam side down, in the baking pan.

Bake at 400°F (210°C) for about 45 minutes. To test for doneness, press the paper with your hand. The fish should be soft.