Baked Sea Bass

Baked Sea Bass – Recipes for Healthy Kidneys

Serves 4

Ingredients

• 4 sea bass fillets (70–80g each)

• 100ml white wine vinegar

• 50ml olive oil

• 4 shallots, halved

• 200g new potatoes, washed

• 2 large carrots, sliced

• 1 tsp smoked paprika

• 2 red peppers, cut into broad strips

• 3 tsp chopped dill

• 6 spring onions, ends trimmed

• 3 tsp chopped tarragon

• 1 tsp fennel seeds

• 250g broccoli florets

• 100ml white wine

• 120g green beans

• 50g caster sugar

• A pinch of pepper

Method

1. Heat your oven to 220°C.

2. Cook the potatoes in a pan of boiling water until just soft. Drain and leave until cool enough to handle, then cut in half.

3. Add the shallots, carrots, red peppers and spring onions to a roasting tray. Sprinkle with the fennel seeds. Add the wine, white wine vinegar, sugar and half of the olive oil, and gently mix together. Add the potatoes and sprinkle with the paprika. Cook on medium heat for about 5 minutes.

4. Put the tray in the oven and roast for 20–25 minutes, taking out halfway through to stir. If needed, add a small amount of water if the dish looks a bit dry. Meanwhile, fill a large saucepan with water and bring to a boil. Season the fish with pepper.

5. After 20–25 minutes, add the fish to the tray, laying it on top of the vegetables. Return the tray to the oven for a further 8 minutes until the fish is thoroughly cooked.

6. Add the green beans and broccoli to the boiling water for 6–8 minutes. Take the tray out of the oven and add the remaining olive oil and chopped herbs. Drain and serve with the boiled broccoli and green beans.

🍽 Takeaway

This kidney-friendly recipe is light, full of vegetables, and uses minimal salt while boosting flavour with herbs, spices, and a splash of wine vinegar. Sea bass is a lean protein, and the dish is balanced with fibre-rich veggies — making it a great option for supporting kidney health while keeping meals tasty and satisfying.