Loup for the Family by @louloukitchen_

≈ 40 min

4 servings

🐟

2 whole fish

Sea bass

🥒

3

Courgette

🧀

45 ml

Fromage blanc

🌱

30 ml

Tahini

🍋

0.5 lemon

Lemon

🫒

30 ml

Olive oil

🧂

3 g

Salt

🍅

300 g

Cherry tomatoes

🍯

15 ml

Honey

  1. Preheat

    Preheat the oven to 200°C / 400°F.

  2. Slice
    • courgette
    • cherry tomatoes

    Slice the 3 courgette into thick rounds and halve the 300 g cherry tomatoes.

  3. Arrange
    • courgette
    • cherry tomatoes

    Arrange the sliced courgette and cherry tomatoes in the baking dish.

  4. Drizzle
    • olive oil
    • salt
    • Courgette

    Drizzle 1 tablespoon olive oil over the vegetables and season with half the salt.

  5. Roast
    • Courgette
    • Cherry tomatoes

    Roast the vegetables for 10 minutes until they begin to soften.

  6. Place
    • sea bass
    • salt
    • Courgette

    Place the 2 whole sea bass on top of the roasted vegetables and season with the remaining salt.

  7. Drizzle
    • olive oil
    • Sea bass

    Drizzle the sea bass with the remaining 1 tablespoon olive oil and the 1 tablespoon honey.

  8. Roast
    • sea bass

    Roast for 15 minutes, until the fish is opaque, flakes easily, and reaches 63°C / 145°F at its thickest point.

  9. Squeeze
    • lemon

    Squeeze the juice from half the lemon into the mixing bowl.

  10. Mix
    • fromage blanc
    • tahini
    • lemon

    Mix the 3 tablespoons fromage blanc and 2 tablespoons tahini with the lemon juice until smooth.

  11. Serve
    • sea bass
    • courgette
    • cherry tomatoes

    Serve the roasted sea bass and vegetables with the tahini yogurt sauce.

Loup for the Family by @louloukitchen_

≈ 40 min

4 servings

🐟

2 whole fish

Sea bass

🥒

3

Courgette

🧀

45 ml

Fromage blanc

🌱

30 ml

Tahini

🍋

0.5 lemon

Lemon

🫒

30 ml

Olive oil

🧂

3 g

Salt

🍅

300 g

Cherry tomatoes

🍯

15 ml

Honey

Preparation Steps

  1. Step 1/11

    Preheat the oven to 200°C / 400°F.

  2. Step 2/11

    Slice the 3 courgette into thick rounds and halve the 300 g cherry tomatoes.

    🥒courgette
    🍅cherry tomatoes
    🔪chef's knife
    🪵cutting board

  3. Step 3/11

    Arrange the sliced courgette and cherry tomatoes in the baking dish.

    🥒courgette
    🍅cherry tomatoes
    🍳baking dish

  4. Step 4/11

    Drizzle 1 tablespoon olive oil over the vegetables and season with half the salt.

    🫒olive oil
    🧂salt
    🍳baking dish
    🥄spoon

  5. Step 5/11

    Roast the vegetables for 10 minutes until they begin to soften.

    🍳baking dish

  6. Step 6/11

    Place the 2 whole sea bass on top of the roasted vegetables and season with the remaining salt.

    🐟sea bass
    🧂salt
    🍳baking dish

  7. Step 7/11

    Drizzle the sea bass with the remaining 1 tablespoon olive oil and the 1 tablespoon honey.

    🫒olive oil
    🍯honey
    🍳baking dish
    🥄spoon

  8. Step 8/11

    Roast for 15 minutes, until the fish is opaque, flakes easily, and reaches 63°C / 145°F at its thickest point.

    🐟sea bass
    🍳baking dish

  9. Step 9/11

    Squeeze the juice from half the lemon into the mixing bowl.

    🍋lemon
    🍋citrus juicer
    🥣mixing bowl

  10. Step 10/11

    Mix the 3 tablespoons fromage blanc and 2 tablespoons tahini with the lemon juice until smooth.

    🧀fromage blanc
    🌱tahini
    🍋lemon
    🥣mixing bowl
    🥄spoon

  11. Step 11/11

    Serve the roasted sea bass and vegetables with the tahini yogurt sauce.

    🐟sea bass
    🥒courgette
    🍅cherry tomatoes
    🧀fromage blanc
    🌱tahini
    🍳baking dish
    🥣mixing bowl
    🥄spoon

Composition

Ingredients

Types

Fish, Dairy, Seeds, Condiments, Fruit, Fats and Oils, Seasonings, Vegetables, Sweeteners

Ingredients

Sea bass, Courgette, Fromage blanc, Tahini, Lemon, Olive oil, Salt, Cherry tomatoes, Honey

Notes

Sea bass (loup)

Allergens

Fish, Milk, Sesame

Dietetics

Dietary regimen

Pescatarian, Gluten-free, Low carbohydrate

Calories

430 kcal

Macro nutrients

Protein: 36g, Total fat: 24g, Saturated fat: 5g, Carbohydrates: 18g, Fiber: 5g, Sugars: 12g

Nutritional Information

Minerals

Calcium: 150mg, Potassium: 900mg, Iron: 2.5mg, Sodium: 430mg, Selenium: 45µg

Vitamins

Vitamin C: 48mg, Vitamin D: 6µg, Vitamin B12: 3.5µg, Vitamin A: 155µg, Vitamin K: 25µg

Preparation

Time Information

Preparation

15 minutes

Cooking

25 minutes

Overall

40 minutes

Difficulty

Level

Medium (2/4)

Steps

11 steps

Equipments

Utensils

chef's knife, cutting board, baking dish, mixing bowl, spoon, citrus juicer

Appliances

Oven

Type

Type

Type Of Dish

Main Course

Occasions

Family dinner, Weeknight dinner, Summer meal

Origin

Source

Platform

instagram

Original Creator

@louloukitchen_

Origin

Cuisine

French, Mediterranean

Geographic

France, Europe

Various

Aspect

Texture

Tender, Creamy, Juicy, Flaky

Flavors

Savory, Tangy, Sweet, Nutty, Fresh

Other

Price

Medium

Recommended Preservation

fridge

Preservation Infos

room temperature : 2 hours (Do not leave cooked fish at room temperature for longer than 2 hours.), fridge : 2 days (Store in an airtight container at 4°C / 40°F or below.,Keep the sauce in a separate airtight container when possible.,Reheat fish gently until piping hot before eating.), freezer : 2 months (Freeze cooked fish and vegetables in an airtight freezer-safe container.,Freeze the tahini fromage blanc sauce separately only if needed; its texture may separate after thawing.,Thaw overnight in the refrigerator.)