Culinary value of sea bass fish. The benefits and harms of sea bass sea fish

Sea bass fish is not known to everyone, since its price in stores scares some people away. Of course, fishermen in some regions know about its existence, where this fish is caught in unlimited quantities. However, fishermen in most of Russia have not seen it.

Sea bass fish is not known to everyone, since its price in stores scares off some

This fish has many names. She is known by the names:

common laurel;
koykan;
sea bass;
lubina;
branzino;
spigola;
early;
sea wolf;
sea pike perch;
wolf fish.

So many names for one species were formed because in restaurants in different countries it is served under the name adopted in the given area. This product is also supplied to restaurant kitchens under the name adopted in the country where it is mined. So it turns out that the names of one species are so different. However, the most famous names are sea bass and bay.

The common laurel is a representative of the Ray-finned species. Taxonomists placed it in the Moronov family.

The bay laurel's habitat is vast, but is largely confined to the Atlantic Ocean. Wild sea bass is found in the waters of the Atlantic Ocean from Norway to Senegal. It also lives in two closed seas of the Atlantic basin - the Mediterranean and the Black.

In many European countries, and especially in Italy, sea bass is actively bred in both artificial and natural reservoirs with sea water as a valuable and expensive breed. Typically, artificially grown bay laurel is smaller in size and sold at a reduced price.

This fish is caught wherever it is found. However, despite the great demand, its fishing is limited in some countries (for example, in Great Britain and Ireland). In Ukraine, fishing is completely prohibited, since this species is listed in the Red Book of this country.

Gallery: sea bass fish (25 photos)

Sea bass fishing (video)

Chilean analogue of sea bass

Bay laurel has a counterpart that is actually a different species. This is a Chilean sea bass, also called black sea bass. This fish received the definition of “black” not only for its dark color, but also for its ferocious disposition and appearance. Two sharp fins stick out on its back, which excites the imagination of some impressionable fishermen and consumers.

Chilean sea bass has nothing in common with sea bass by origin. In fact, black sea bass is a Patagonian toothfish. It belongs to the Nototheniaceae family. It is also mined in the Atlantic, but mainly in the Gulf of Mexico.

The lifestyle of black sea bass is also unique. It lives at great depths and loves cold water. The optimal water temperature for it is no higher than +11°C. Often such preferences are related not so much to temperature as to the oxygen content in the water. The fact is that there is more oxygen in cold waters. This is why many marine inhabitants prefer to live in the cold waters of the Sea of Okhotsk, and cetaceans generally breed off the coast of Greenland.

Lifestyle and parameters

Seabass is a sea wolf among the fish of the Atlantic. He received this nickname for his decisive character and special hunting habits. His favorite method of hunting is ambush. Its menu includes:

oysters and other shellfish;
shrimps;
crabs;
small octopuses and squids;
small fish.

Real sea bass, unlike the Chilean one, lives in fairly warm water. His favorite water temperature is between +18°C and +23°C.

He lives no more than 15 years. Young individuals keep in flocks. However, as soon as the sea bass gains weight and matures, it switches to a solitary lifestyle. This usually happens from the moment the fish gains weight of more than 10 kg. The length of such a sea wolf usually reaches 1 m.

The nutritional value

This product is premium. In cooking, sea bass is valued for the fact that it has few bones, and the meat is tender and has a delicate taste. In addition, this wolf, which lives in the depths of the Atlantic waters, not only tastes good, but is also healthy.

Sea bass meat contains only 99 kcal per 100 g. The distribution of calories is as follows:

proteins – 18% (72 kcal);
fats – 3% (27 kcal);
carbohydrates – 0% (0 kcal).

Thus, the meat of this fish is predominantly a protein food, which is especially valuable for those who not only want to lose weight, but also strive to make their body healthy and slim.

There is a division of sea bass on the market according to origin and, of course, price. A wild specimen caught at sea is assessed differently than one that grew in artificial reservoirs on special feed.

Despite the difference in price, growing bay laurel in artificial conditions of fish farms is a profitable business. The so-called river bay laurel is sold wholesale and retail, including by restaurants.

The benefits of this Atlantic fish for human health are not only low calorie content and high protein content. Its meat contains large quantities of Omega-3 fatty acids, which have antioxidant and anti-inflammatory properties. Nutritionists recommend consuming the product as often as possible for those who suffer from cardiovascular diseases, age-related pathological changes, joint diseases, and Alzheimer's disease.

How to cut sea bass (video)

Cooking methods

For residents of the Mediterranean and Gulf Coast regions, this product is common on the menu. Sea wolf is usually included in the menu of many restaurants of various ranks and specializations. However, the dish made from it is considered exquisite, so restaurants compete in the methods of preparing it.

What can be made from common laurel:

This fish is great for frying. According to the traditions of Mediterranean cuisine, the bay laurel, peeled of course, is gutted, cut into pieces of the desired size, then coated with olive oil, lightly sprinkled with lemon juice, salted and covered with spices to taste. Often before frying, the carcass is stuffed with aromatic herbs. After this, it can be fried in a frying pan or wrapped in foil, seam side up.
When baking in foil, the sea bass can be surrounded with vegetables, such as grated carrots, chopped onions and cauliflower. The result will be a very tasty and at the same time dietary dish.
One of the most popular cooking methods is baking in salt. In this case, the finished dish is usually served directly in the salt shell.
Sea bass confit in duck fat is a fried dish, but the product is processed at a low temperature. To prevent the fish meat from spreading ahead of time, it should be salted only after it is cooked.

There are several subtleties in preparing this fish. They are primarily due to the fact that the meat is lean and tender. For this reason the main task is not to dry it out, preserve the taste and not allow it to lose its shape, that is, to spread out.

The bay laurel's habitat is vast, but is largely confined to the Atlantic Ocean.

When frying in a pan, you need to pour a lot of olive oil. The pieces can be pre-marinated in oil with a slice of lime. The slices only need to be turned once. For this reason, you need to ensure that a slight crispy crust appears. In this case, the meat will be tender and flavorful.

The biggest problem with working with this fish is the delicate consistency of its meat, so sea bass cannot be marinated in salt and pepper before heat treatment. Experts usually use lime wedges and olive oil as a marinade.

Lavrak is not an ordinary fish. At least for Russians. Most often, they see it not in reservoirs or even on shelves, but in restaurants. However, in some regions of the country, fishing for sea wolf is possible. And the Mediterranean is not such a distant region.

Sea bass is a fish that belongs to the grouper family. It lives mainly in the Mediterranean and Black Seas, as well as the waters of the Atlantic. Sea bass is a premium class fish. It also has other names, for example: laurel, koykan, sea drag. Sea bass meat is tender, has low bone content and a delicious taste. In France, Italy and Spain they are engaged in artificial breeding of these fish. Wild-caught fish are very expensive, while artificial ones are slightly cheaper.

Sea bass has an elongated body, a white belly and silvery sides. Black spots are visible on the back of young individuals. The gills are protected by special hard “caps”, which have small teeth and spines. The fish can grow up to one meter and weigh up to twelve kilograms. Basically, individuals from 25 to 50 centimeters are caught, but such specimens weigh no more than a kilogram. Most often you can find artificially grown fish on the market. The best fishing season is from July to October.

Properties of sea bass

Sea bass contains omega-3 acids and polyunsaturated fatty acids, which are essential for the human body. Fish is also enriched with useful minerals, such as calcium, magnesium, potassium, selenium, zinc, chromium, iron, iodine and some others. Among the vitamins in fish are: A, D, K, PP, E, B. The calorie content of fish is small and amounts to only 99 kilocalories per hundred grams of product. Moreover, of these, 72 kilocalories are from proteins and 27 kilocalories are from fats. The carbohydrate content in sea bass is equal to zero. Depending on the cooking method, the calorie content may vary to some extent. Boiled and steamed fish have the fewest calories, but fried fish will have the highest calorie content.

The benefits of sea bass

Fish has antioxidant and anti-inflammatory properties. With regular use of this product, you can improve the condition of your nails, hair and skin. The functioning of the cardiovascular system is also normalized, memory and concentration are improved. With the help of fish, you can speed up your metabolism, increase your appetite and restore your nervous system. It is recommended to consume sea bass to prevent atherosclerosis and anemia. Sea bass will also benefit older people, as it will prevent the development of Alzheimer's disease.

Fish helps in reducing cholesterol and removing harmful substances and free radicals from the body. With the help of a small amount of sea bass you can improve the general condition of eczema, diabetes, arthrosis and some other diseases. Fish can strengthen the immune system, banish insomnia and relieve depression.

Application of sea bass

Sea bass can be prepared in a variety of ways, including frying, boiling, steaming or stewing. Sea bass dishes are served in many restaurants. The main rule when cooking sea bass is: never dry out the fish. Before serving the fish, it doesn’t hurt to lightly coat it with olive oil and sprinkle a little lemon juice on it. The juiciness of fish can be preserved by stuffing it with fresh and aromatic herbs.

Although the taste of sea bass changes depending on the cooking method, it does not deteriorate in the least. Fish can be combined with various spices, vegetables, herbs, salt, gravies, mustard, sauces and potatoes. You can only bake sea bass in foil, otherwise the juice will spill out and the fish will become dry.

This product is also used in dietetics. Due to its high digestibility, sea bass can be included in diet menus. Fish will allow you to replace meat products and at the same time eat well without causing weight gain. Unfortunately, due to the high cost of a truly high-quality product, not everyone can afford to indulge in this delicacy regularly.

Harm to sea bass

Sea bass is contraindicated if you have allergies or individual intolerances. When purchasing sea bass, it is recommended to pay attention only to naturally grown specimens. When purchasing artificially bred fish, it must be subjected to thorough heat treatment. If this is not done, then there is a high risk of eating harmful substances contained in various feeds that are fed to fish for rapid growth. Under no circumstances should you consume a stale product.

Whitefish >>

Calories, kcal:

Proteins, g:

Sea bass fish, in other words “sea wolf,” can be classified as a premium class fish, and all because it has unusually few bones, and the meat itself is very tender and has a very delicate taste. Sea bass (calorizer) can often be found on the table of those who eat properly. The sea wolf lives in fairly wide areas. Morocco, Norway, Senegal, the Mediterranean and Black Seas are precisely those places where catching sea bass will not present many problems. Italy, France and Spain decided to grow it artificially, which they succeeded without any problems.

To choose truly valuable and healthy fish, you need to find out how it was caught. If the fish was a resident of an artificial reservoir, then its value is much less than that of one that was caught in the wild.

Calorie content of sea bass

The calorie content of sea bass is 99 kcal per 100 grams of product.

Composition and beneficial properties of sea bass

Sea bass is very healthy. Vitamins are present in sea bass fish, and it is also filled with vitamins, which have a beneficial effect on people’s bones and strengthens them (calorizator). , and calcium are also found in sea bass. Therefore, its price is as high as the amount of nutrients. Fatty acids found in fish have an anti-inflammatory effect. Therefore, many nutrition experts recommend consuming it more often for people who have any age-related pathologies, people with cardiovascular diseases and Alzheimer's disease.

Use of sea bass in cooking

There are many ways to prepare sea bass in the world. Cooks stew, fry, steam, simmer this fish in water and simmer in oil. Baked sea bass in salt has an excellent taste.

In cooking, Seabass fish is a premium product; its meat is almost boneless and at the same time extremely tasty. Sea bass is a sea fish; ichthyologists classify it as a member of the Moronidae class. It is also known under other names. Most often it is also called laurel or sea wolf. Outwardly, it looks a bit like sea bass. Found in the Atlantic Ocean, including the Black Sea.

Seabass, laurel, sea wolf - these are the names of the same fish (by the way, the name of this fish is correctly pronounced like this: sibAs - the emphasis falls on the second syllable).

It is found in the Atlantic Ocean and can be caught off the coast of Senegal and off the coast of Norway. It is found in both the Black and Mediterranean seas. In many countries, this fish is listed in the Red Book - its population is rapidly declining, since it is in great demand among restaurateurs. For example, good restaurants in Russia always have at least one dish made from bay laurel.

The sea wolf, also known as sea bass, is a predatory fish that feeds on small inhabitants of the deep sea - mollusks, shrimp, and small fish. This predator can wait for a long time for its prey in ambush; at the right moment it attacks, captures it with its huge mouth and swallows it.

Sea bass spawns once a year, as a rule, from May to July, but there are varieties in which spawning takes place at a later time, closer to winter.

The largest specimens of sea bass can reach a length of one meter, and the weight can be more than 10 kilograms. On the market, the greatest demand is for specimens up to half a meter long and weighing no more than one kilogram. True, French buyers differ in this respect - they love large sea bass here.

Seabass is a tasty and healthy fish

Lavrak is an extremely tasty and healthy fish. The main benefit is that sea bass meat contains a large amount of Omega-3 fatty acids, which are powerful antioxidants that prevent the formation of harmful substances in the body, including carcinogenic ones. In addition to antioxidants in the form of Omega-3, sea bass meat also contains a number of other beneficial substances and vitamins.

Calorie content of sea bass

The calorie content of sea bass is 99 kcal per 100 grams of product, including meat consisting of 18 grams of protein and 3 grams of fat per 100.

The meat of this fish contains the following vitamins:

vitamin A is also a natural antioxidant;
vitamin D - essential for metabolism, helps absorb calcium, which is actively
participates in the synthesis of bone tissue;
vitamin E - a lack of this vitamin negatively affects a man’s sexual function, and is also a powerful antioxidant;
Vitamin K is very useful for humans, for example, it is actively involved in neutralizing poisons.

Beneficial substances contained in sea bass meat:

phosphorus - when it is deficient in the body, the nervous system suffers and diseases of the skeletal system occur;
calcium - especially necessary for children when the formation of the bone-supporting apparatus occurs;
iodine - a lack of this substance leads to diseases of the thyroid gland;
potassium - essential for heart health.

Sea bass on the dinner table

Sea bass meat is not only a storehouse of vitamins and nutrients, but also an excellent dietary product. By spending 500 rubles per kilogram (approximately how much this fish costs in Russian stores), you will have the opportunity to prepare a tasty, delicious, low-calorie (attention, those who want to lose weight, take this fish to your menu) dish. Lavrak can be fried, boiled, stewed, in a word - it can be prepared in any way.

Of course, only fresh sea bass is suitable for cooking. When choosing a carcass in the store, you need to make sure that its eyes are clean and unclouded, its skin should be elastic, and its gills should be bright red.

There are a great many recipes for preparing bay leaves. Here is an example of a story about how to fry sea bass.

Required:

one sea bass carcass;
sea salt;
olive oil;
white pepper

Cut the carcass into fillets, leaving the skin on. Then make cuts on the skin side and rub them with salt and pepper. Cut the fillet into four pieces and place them in a hot frying pan with olive oil. You need to fry, placing the pieces skin side down, for four minutes, turn them over to the other side and fry again for the same amount of time. Do not move the pieces while frying, otherwise the juice will leak out of them.

Video recipe for sea bass

Seabass in the oven with mushrooms and thyme. Potatoes on the side

Seabass baked in the oven

Photo gallery of sea bass fish

Continuing our culinary and historical journey through Greece, today we will reveal to you one of the secrets of Greek national cuisine.

The object of our attention will be the fish called “sea bass” in Greece, and to many other peoples it is familiar as the “sea bass” fish.

But first, we will remember the role fish and other seafood played in the life of the ancient Greeks.

A little history

There is such a legend - when God distributed the land among the nations, he accidentally forgot about the Greeks. The Greeks came to God, weeping bitterly and inconsolably, and began to ask the Almighty to have mercy on them and give them at least some piece of land, even if not the best one.

Then the Lord, in order to correct his mistake, gave them that small piece of land that he had left on earth for himself.

Indeed, Greece is a real paradise that has everything: high mountains covered with numerous forests, and fertile valleys with many large and small rivers and lakes.

An excellent subtropical climate allows you to grow a variety of vegetables and fruits, all kinds of cereals, numerous gardens and olive groves on this land.

But the most important wealth inherited by the Greeks is: Aegean, Ionian and Mediterranean, in waters full of fish, so at all times the sea was the most reliable breadwinner for the Greeks.

There is a lot of evidence confirming that fish was one of the main foodstuffs in Ancient Hellas.

For example, one of the students of the ancient Greek philosopher Demonax, who loved sea travel, asked the teacher if he was not afraid to take sea trips, because storms often occur at sea, and the traveler’s ship could sink, and he himself could be eaten by sea fish?

The philosopher answered with a smile: “Throughout my long life I have eaten so many different fish that it would be fair if it, in turn, could someday eat me.”
In Ancient Sparta, bread products and olive oil were considered a luxury, but there was always plenty of fish on the table.

The following anecdotal case is described. One day, a Spartan warrior, stopping for the night at an inn, asked the owner to cook him the fish that he had with him. The owner noticed that to cook fish you need oil, and bread should also be served with the finished fish dish.

To which the warrior replied: “If I had butter and bread, I would ask you to cook the fish that bores me.” Indeed, in the period from the 11th to the 8th centuries BC, fish was the food of the poorer sections of the population, as mentioned by the poet Homer in his poem “The Iliad”.

During the heyday of Ancient Greece, the first culinary traditions of preparing and serving fish dishes took shape.

For example, the ancient historian Herodotus said that tuna and sturgeon began to appear in the markets, which were caught off the coast of the Pontus Euxine (Black Sea).

They began to pickle the unknown fish and eat it in this form as food. The dish became a novelty in the Ancient Agora, and only rich Greeks could afford it, since this fish was very expensive.

In his comedy “Hebe’s Dinner Party,” the ancient Greek philosopher and comedian Epicharmus, who was credited with writing a cookbook, among other dishes on the exquisite table of the feasting gods, describes a fish dish prepared as a special delicacy - one part of the huge fish was salted, the other boiled, and the third part is fried. This is high culinary art! Fresh sea fish for such feasts was delivered to the Olympic table by the god of the seas, Poseidon himself, and other gods, who were great gourmets, received special pleasure from it.

Descriptions of culinary recipes can be found in many ancient Greek classical treatises, and nowadays in Greece many cooks restore and carefully preserve these ancient recipes and prepare fish and other dishes according to ancient descriptions.

The fact that in modern Greece there is a chain of restaurants called "Ancient Tastes" speaks for itself.

Here, the best chefs prepare and serve dishes according to restored ancient Greek culinary recipes.

The restaurant menu necessarily contains quotes from ancient treatises with detailed recipe descriptions of each dish. This is done so that visitors do not have doubts about the authenticity of the ancient origin of these recipes.

It is difficult to say whether ancient cooks prepared the fish we call sea bass or sea bass. The ancient Greeks were good fishermen and had excellent knowledge of many types of marine fauna.

Archimedes in one of his treatises says that the Hellenes knew and prepared 116 types of sea fish. In Archimedes' descriptions of sea fish, there is one fish that is very similar to sea bass.

What is sea bass fish?

Seabass, European sea bass, sea bass, laurel - you name it. The fish is silver in color with small black spots on the back and sides.

She is a voracious predator. It feeds on small marine fish, mollusks and plankton. It is found throughout the Mediterranean and Black Seas, as well as in the Atlantic Ocean from Norway to Senegal.

It lives at depths of up to 100 meters, especially in winter, in salty estuaries and coastal lagoons. Occasionally found in rivers. The standard size of the fish is from 40 to 60 centimeters, its weight is 500-700 grams.

In nature, there are also individuals up to one meter in length and weighing up to 12 kilograms. There are scientific suggestions that its life expectancy in natural conditions reaches fifteen years.

This fish is found on the shelves of many European stores, and recently it has been imported to other countries of the world. Sea bass began to be widely bred in artificial conditions for sale since the late 60s of the last century.

In Greece, this fish is bred everywhere, but unlike many large European suppliers, the Greeks grow it in natural sea waters. Among Greek culinary experts, this fish is considered “noble”, so it is loved and prepared in many fish taverns.

Greek housewives also adore it and often spoil their families with fish dishes. Tourists coming on vacation can taste it in any “psarotavern” (fish tavern).
But first, let's talk about the benefits of sea bass fish, and only then how to choose it correctly.

Beneficial features

If we talk about the beneficial properties of this fish, then it is in no way inferior to such luminaries as fish of the salmon family, which is considered one of the main sources of Omega-3 polyunsaturated fatty acids.

Moreover, sea bass is one of the record holders for their content. At the same time, the calorie content of this fish is much lower and amounts to only 82 Kcal per 100 grams. It may be higher, but it depends on how it is prepared.

The human body is not able to independently replenish polyunsaturated fatty acids, so products containing Omega-3 are simply necessary for a person, regardless of age.

People whose bodies are deficient in these fatty acids are at risk of developing chronic diseases such as arthritis, arthrosis, thrombophlebitis, coronary heart disease, osteoporosis, psoriasis and many other serious ailments.

The Danish scientist Dyerberg, who discovered Omega-3, conducting his research and studying the diet of people living in different parts of the globe, concluded that people living near seas or oceans and including fish or seafood in their diet are much less likely to suffer from these terrible diseases , and Eskimos and Aleuts almost never get sick from them, due to the fact that they eat mainly fish and seal meat, rich in Omega-3.

In addition, 100 grams of sea bass contain 16.5 grams of protein, which is easily absorbed by the body, and many minerals, such as phosphorus - 202 mg, calcium - 20 mg, iron - 1.1 mg.

Sea bass is rich in proteins, as well as vitamins A, D, E, K, which promote metabolism and play a huge role in the mental and emotional tone of the body.

I remember the “execution” that Soviet children were subjected to. Pediatricians were prescribed to drink fish oil every day as a means of strengthening the children's body and improving brain activity.

My poor mother followed me around the house to give me this healthy product. Nowadays there is no need to “torture” children with such a procedure.

It is enough for any mother to cook fish, such as sea bass, for lunch or dinner at least once a week, and the children, along with the fish, will receive all the polysaturated acids, vitamins and minerals their bodies need.

But before you try it yourself or offer your loved ones, especially children, a dish of this fish, remember a few simple tips for choosing it.

How to choose the right sea bass and where is the best place to buy

1. When choosing fish in a tavern, ask the owner to show it. They will never refuse you this; on the contrary, they will proudly show you a display case with products that are prepared in the tavern.

Attention! Fresh fish inside the display case should be stored on ice, and the display case itself should be a micro-refrigerator.

2. First of all, inspect the fish gills; they should have a pink tint.

3. Then pay attention to the eyes of the fish; they should not be cloudy.

5. Choose medium-sized sea bass, this fish is the most delicious. Most often, in a tavern, the selected fish will be weighed and its cost will be calculated, and you will immediately find out how much you can afford.

The cost of one kilogram of sea bass in a tavern ranges from 26 to 29 euros per 1 kilogram. For home cooking, Greek housewives prefer to buy such fish in a supermarket or fish store, where prices are half the price.

Any buyer can ask for the fish to be gutted and cleaned, but only after weighing it. The cost of one kilogram of sea bass in a supermarket ranges from 8.79 to 9.15 euros.

How to cook sea bass

We have chosen the fish, now we will choose how to prepare it.

Before we begin, I would like to immediately say that sea bass is a fish that can be prepared in different ways: baked in the oven, grilled, you can even simply fry or boil, and any, even a completely inexperienced housewife, will invariably achieve success.

This dish will definitely turn out delicious, and most importantly, it will not take much time to prepare, and you should not heat the sea bass for too long so that the fish does not lose its beneficial properties.

It is important that this fish has very few bones, so it is ideally suited for baby food.

I want to tell you how you can cook sea bass in different ways, just as my mother and grandmother cooked it in our family.

Seabass in the oven

You will need:

4 medium sized fish;
1/3 cup olive oil;
1 lemon;
4 sprigs of rosemary;
salt;
black pepper;
4 potatoes.

Cooking process

1. Rinse cleaned and well-gutted fish carcasses in cold running water.

2. In a deep bowl, mix oil, lemon juice, salt and pepper.

3. Place the fish on a baking sheet lightly greased with olive oil.

4. Make 2-3 cuts on both sides of the fish so that it is well cooked.

5. Carefully coat the carcasses with our marinade on both sides and always inside them.

6. Place a sprig of rosemary in the belly of each fish. Pour the remaining marinade over the entire fish.

7. Place the potatoes on a baking sheet, after wrapping them in baking paper or an aluminum sheet.

8. Bake in the oven preheated to 180 degrees for 45–50 minutes. Remove the pan from the oven, portion the fish into plates, adding a baked potato to each.

9. Decorate with greens. The dish can be served.

The calorie content of 1 serving of sea bass in the oven is 230 Kcal.

Seabass with fennel, lemon and spices in aluminum foil

This recipe makes 2 servings, you will need:

2 medium sized fish;
finely chopped dill approximately 50–70 grams or 1 tablespoon of dill seeds;
1 teaspoon cumin;
1 teaspoon dry mustard;
½ teaspoon turmeric;
1 chopped fennel fruit;
1 large sweet red pepper;
1 lemon, cut into thin slices.

Cooking process

1. Preheat the oven to 200–220 degrees.

2. Mix the spices along with salt and pepper on a separate plate.

3. Rub dry spices over our fish.

4. Take a piece of aluminum paper slightly larger than the size of the baking sheet. Spread it on the surface of the baking sheet and sprinkle the remaining dry spices onto the aluminum sheet.