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Best Easy Spigola al Sale Recipe

Name: Best Easy Spigola al Sale Recipe
Total time: 45 min
Yield: 220 g
Ingredients: whole fresh sea bass (cleaned, scaled, gutted) 2 lbs; lemon (sliced) 1 pieces; fresh parsley 0.5 cup; coarse kosher salt 4 cups; egg whites 3 pieces; black pepper 0.5 tsp

Sea bass baked in a salt crust emerges perfectly moist and seasoned. This high protein mediterranean dish is a fresh, healthy family dinner that's spectacular in its simplicity.

Cook 45 min Difficulty NORMAL 220 kcal

#mediterranean #high protein

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Ingredients

Main ingredients

whole fresh sea bass (cleaned, scaled, gutted) 2 lbs
lemon (sliced) 1 pieces
fresh parsley 0.5 cup

Seasonings/Sauce

coarse kosher salt 4 cups
egg whites 3 pieces
black pepper 0.5 tsp

Nutrition summary

Carbohydrates 2 g 4%

Protein 38 g 69%

Fat 5 g 27%

Serving size 220g

Cooking steps

1

Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper for easy clean-up.
2

Mix the coarse kosher salt with egg whites and black pepper in a large bowl until the mixture resembles wet sand; this ensures the salt will form a solid crust during baking.
3

Pat the cleaned sea bass completely dry inside and out, then stuff the cavity with lemon slices and fresh parsley for aromatic flavor.
4

Spread a thin layer of the salt mixture on the baking sheet, set the stuffed sea bass on top, and cover completely with the remaining salt mixture, gently pressing to seal with no gaps.
5

Bake on the center rack for 30–35 minutes (for a 2 lb fish), then let rest 5 minutes. Crack open the crust with the back of a spoon and carefully peel away all salt before serving to avoid over-seasoning.

Personalized Q&A

Q. What's the key ingredient in this recipe?

The core ingredient is fresh whole sea bass, which delivers mild flavor and succulent flesh while baking inside a protective salt crust. This technique preserves moisture and accentuates the natural taste of the fish.

Q. How do I control the moisture and avoid overcooking the fish?

Sealing the fish thoroughly in the salt and baking at a stable 400°F ensures gentle, even cooking. Letting the fish rest after baking allows the juices to redistribute, helping the sea bass stay moist.

Q. How do I prevent the fish from being too salty?

Use coarse kosher salt and make sure the crust is intact. After baking, carefully peel away all salt and brush off excess before removing the fish fillets. The salt crust seasons delicately but doesn't make the flesh salty if removed properly.

Q. What is the protein-to-carb ratio and calorie content per serving?

Each serving contains approximately 38g protein, 2g carbohydrates, and 220 kcal. Protein supplies about 69% of the calories, while carbs contribute just 4%, making this a truly high protein and low carb meal.

Best Easy Spigola al Sale Recipe

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