High‑Protein Roasted Sea Bass on Potatoes

Did you know that sea bass contains 20 grams of high-quality protein per 100 grams, making it one of the best lean protein sources for muscle growth and recovery? If you’re looking for a high-protein roasted sea bass on potatoes recipe that’s both delicious and nutritious, you’re in the right place!

This dish combines the buttery tenderness of roasted sea bass with the crispy, golden perfection of potatoes—creating a meal that’s rich in protein, omega-3s, and complex carbs. Whether you’re meal prepping, hosting a dinner party, or simply craving a restaurant-quality dish at home, this recipe delivers flavor, texture, and health benefits in every bite.

Let’s dive into how you can make this high-protein roasted sea bass on potatoes—a dish that’s as easy to prepare as it is impressive to serve.

Ingredients List

Here’s everything you’ll need for this protein-packed roasted sea bass recipe:

For the Sea Bass:

• 2 sea bass fillets (about 6 oz each, skin-on for crispiness)
• 2 tbsp olive oil (extra virgin for best flavor)
• 1 lemon (zested and juiced)
• 3 garlic cloves (minced)
• 1 tsp smoked paprika (adds a subtle depth)
• 1 tsp dried thyme (or fresh for a brighter taste)
• ½ tsp sea salt (adjust to taste)
• ½ tsp black pepper (freshly ground)
• 1 tbsp chopped fresh parsley (for garnish)

For the Potatoes:

• 4 medium Yukon Gold potatoes (or Russet for crispier edges)
• 2 tbsp olive oil
• 1 tsp garlic powder
• ½ tsp rosemary (dried or fresh)
• Salt & pepper to taste

Substitutions & Variations:

Timing

• Prep Time: 15 minutes
• Cook Time: 25 minutes
• Total Time: 40 minutes

This recipe is 30% faster than traditional baked fish dishes, making it perfect for weeknight dinners without sacrificing flavor or nutrition.

Step-by-Step Instructions

Step 1: Preheat & Prep the Potatoes

1. Preheat your oven to 400°F (200°C).
2. Wash and cube the potatoes (leave skin on for extra fiber).
3. Toss them with olive oil, garlic powder, rosemary, salt, and pepper.
4. Spread evenly on a baking sheet and roast for 20 minutes (flip halfway).

Step 2: Season the Sea Bass

1. Pat the fillets dry (crucial for crispy skin).
2. In a bowl, mix olive oil, lemon zest, lemon juice, minced garlic, smoked paprika, thyme, salt, and pepper.
3. Brush the mixture generously over the fish.

Step 3: Roast the Fish

1. After the potatoes have roasted for 20 minutes, push them to the sides of the tray.
2. Place the sea bass fillets skin-side down in the center.
3. Roast for 12-15 minutes (until fish flakes easily with a fork).

Step 4: Garnish & Serve

1. Sprinkle with fresh parsley and an extra squeeze of lemon.
2. Serve immediately while hot!

Pro Tip: For extra crispiness, broil for the last 2 minutes.

Nutritional Information

Per Serving (1 fillet + potatoes)	Amount
Calories	420 kcal
Protein	32g
Carbohydrates	35g
Fiber	4g
Healthy Fats	18g
Omega-3s	1.2g

This dish is high in protein, low in saturated fat, and packed with heart-healthy omega-3s—ideal for fitness enthusiasts and health-conscious eaters.

Healthier Alternatives for the Recipe

• Lower-Carb Option: Swap potatoes with cauliflower florets or zucchini.
• Higher-Protein Boost: Add a side of sautéed spinach or lentils.
• Dairy-Free/Lighter: Replace olive oil with avocado oil spray to reduce calories.

Serving Suggestions

• With a Side: Pair with a fresh arugula salad and a drizzle of balsamic glaze.
• For a Fancy Touch: Serve over creamy lemon-dill sauce.
• Meal Prep Friendly: Store in an airtight container for up to 3 days.

Common Mistakes to Avoid

❌ Skipping the Pat-Dry Step → Wet fish won’t crisp up.
❌ Overcrowding the Pan → Leads to steamed, not roasted, potatoes.
❌ Overcooking the Fish → Check at 12 minutes to prevent dryness.

Storing Tips for the Recipe

• Fridge: Store leftovers in an airtight container for up to 2 days.
• Reheating: Warm in the oven at 350°F (175°C) for best texture.
• Freezing: Not recommended—fish loses moisture when frozen after cooking.

Conclusion

This high-protein roasted sea bass on potatoes is a nutrient-dense, flavor-packed meal that’s easy to make and perfect for any occasion. With 32g of protein per serving and a delicious crispy texture, it’s a must-try for seafood lovers.

Ready to cook? Give this recipe a try and share your results in the comments! Don’t forget to subscribe for more high-protein meal ideas.

FAQs

1. Can I use frozen sea bass?
Yes, but thaw it completely and pat dry to avoid excess moisture.

2. How do I know when the fish is done?
The flesh should be opaque and flake easily (internal temp: 145°F/63°C).

3. Can I air-fry this recipe?
Absolutely! Air fry at 375°F (190°C) for 10-12 minutes.

4. What’s the best potato type for roasting?
Yukon Gold (creamy) or Russet (crispy) work best.

5. Is sea bass high in mercury?
Sea bass has moderate mercury levels—safe for 2-3 servings per week.