Lemon Herb Baked Sea Bass
Lemon Herb Baked Sea Bass
Delicate fillets baked with lemon, garlic and herbs — flaky, bright and Mediterranean, 30g of protein in 30 minutes
This is the kind of dinner that tastes like a Greek island holiday: sea bass fillets roasted with lemon slices, garlic and herbs until they flake at the touch of a fork. Simple, bright and deeply Mediterranean.
Ten minutes of prep, 18 in the oven, and 30 g of protein per serving with almost no carbs. The only skill involved is not overcooking it — and this recipe makes that easy.
Why you'll love this sea bass
- Flaky, delicate fillets that melt in the mouth
- 30g protein, only 1g net carbs per serving
- Ready in 30 minutes
- Roasted lemon and garlic — pure Mediterranean flavor
- One pan, almost no cleanup
- Elegant enough for guests, easy enough for weeknights
Health notes
- Sea bass: Lean white fish rich in protein, selenium and B vitamins.
- Olive oil: Extra-virgin olive oil is the cooking fat — a Mediterranean cornerstone.
- Lemon: Roasted lemon slices infuse the fish and add vitamin C.
- Herbs: Thyme, parsley and oregano bring anti-inflammatory compounds and big flavor.
- Garlic: A classic anti-inflammatory allium — roast the cloves alongside.
Key element — do not overbake
Fish goes from perfect to dry in minutes. Use the 10-minutes-per-inch rule at 425°F and pull the fillets the moment they flake easily with a fork. Carryover heat finishes them as they rest.
Ingredients
Fish
- 4 sea bass fillets (about 6 oz each), skin on
- 3 Tbsp extra-virgin olive oil
- ¾ tsp salt
- ½ tsp black pepper
Lemon herb topping
- 1 lemon, sliced into thin rounds
- 2 Tbsp fresh lemon juice
- 4 garlic cloves, minced
- 2 Tbsp chopped fresh parsley
- 1 Tbsp fresh thyme leaves
- 1 tsp dried oregano
- ¼ tsp red pepper flakes (optional)
- Lemon wedges, for serving
Swaps
- Other fish: Cod, halibut or branzino fillets work the same way.
- Whole fish: Bake a whole 2 lb sea bass at 425°F for 25–30 minutes.
- Foil packets: Wrap each fillet in foil with the toppings for steam-baked fish.
- Herb swap: Dill or tarragon are lovely in place of thyme.
Instructions
| 1 | Preheat. Heat the oven to 425°F (220°C). Lightly oil a baking dish or line a sheet pan with parchment. |
| 2 | Prep the fish. Pat the fillets dry, arrange skin-side down, and rub all over with the olive oil. Season with salt and pepper. |
| 3 | Add the toppings. Scatter the minced garlic, parsley, thyme, oregano and red pepper flakes over the fillets. Lay the lemon slices on top and drizzle with lemon juice. |
| 4 | Bake. Bake 15–18 minutes, depending on thickness, until the fish is opaque and flakes easily with a fork at the thickest point. |
| 5 | Rest. Let the fillets rest 3 minutes — carryover heat finishes them and the juices settle. Pull them at "just flaked," not beyond. |
| 6 | Serve. Spoon the pan juices over the fillets and serve with lemon wedges, the roasted lemon slices and extra parsley. |
Pro tips
- The 10-minutes-per-inch rule at 425°F is your best friend for fish that never dries out.
- Room-temperature fillets cook more evenly — take them out 15 minutes before baking.
- Skin-side down protects the flesh and crisps against the hot pan.
- Roasted lemon slices are edible and delicious — don't discard them.
- Always spoon the pan juices over — that is where the lemon-garlic magic lives.
Nutrition
| Nutrient | Per serving |
|---|---|
| Calories | 260 |
| Protein | 30g |
| Net carbohydrates | 1g |
| Total carbohydrates | 1g |
| Fiber | 0g |
| Total fat | 13g |
| Sodium | 380mg |
Estimates based on 1½ lb sea bass fillets and 3 Tbsp olive oil, 4 servings. Exact macros vary with fillet size.
Variations
Whole fish
Bake a whole 2 lb sea bass at 425°F for 25–30 minutes with the same toppings inside and out.
Foil packets
Wrap each fillet in foil with the toppings — steam-baked and foolproof.
With potatoes
Roast thin potato slices in the dish for 15 minutes before adding the fish — a one-pan dinner.
Different herbs
Swap thyme for dill or tarragon for a different but equally Mediterranean character.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 2 days | Store airtight with the pan juices spooned over |
| Reheating | — | Warm gently in a 300°F oven 8–10 minutes; never microwave |
| Freezer | Not recommended | Cooked white fish goes dry and flaky-textured after freezing |
FAQ
Test your knowledge
5 quick questions about this baked sea bass
1. Protein per serving?
2. Net carbs per serving?
3. How long does the whole recipe take?
4. What is the key to juicy baked fish?
5. How do you know the sea bass is done?
Frequently asked questions
How long does it take to make Lemon Herb Baked Sea Bass?
10 minutes of prep.
How should I store leftovers?
Store airtight with the pan juices spooned over.
Can I make substitutions in this recipe?
Herb swap: Dill or tarragon are lovely in place of thyme.
What temperature do I need?
Use the 10-minutes-per-inch rule at 425°F and pull the fillets the moment they flake easily with a fork.
Test your knowledge4 quick questions about this recipe
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