Whole roasted bass with Mediterranean vegetables

Whole roasted bass with Mediterranean vegetables recipe videos

Whole roasted bass with Mediterranean vegetables is a rustic, one-pan dish featuring a whole sea bass (or similar white fish) roasted alongside a colorful medley of vegetables like tomatoes, bell peppers, zucchini, onions, and olives. The fish is typically seasoned with herbs such as oregano, thyme, and rosemary, and often finished with a squeeze of lemon, embodying the bright, fresh flavors of Mediterranean coastal cuisine.

🍽️ Nutrition at a glance

This dish is high in protein from the fish and healthy fats, particularly omega-3s, while being relatively low in carbohydrates unless served with bread or grains. It provides a good source of vitamins A and C from the vegetables, along with minerals like selenium and potassium, with a typical serving ranging from 400-550 calories.

Nutrition breakdown

Calories	480 kcal
Protein	42 g
Carbs	18 g
Fat	26 g
Fiber	5 g
Sugar	8 g
Sodium	680 mg
Potassium	920 mg
Vitamin A	1200 IU
Vitamin C	45 mg
Selenium	38 mcg
Vitamin B12	3.2 mcg
Phosphorus	380 mg
Magnesium	65 mg
Omega-3 fatty acids	1.8 g

Per 1 whole roasted bass with vegetables (approx. 450 g) · estimated, varies by recipe

💡 What's interesting

Culturally, this dish reflects the Mediterranean diet's emphasis on whole, unprocessed foods and communal eating, often served family-style. Nutritionally, the combination of omega-3-rich fish and antioxidant-packed vegetables makes it a heart-healthy meal that supports brain function and reduces inflammation.