Main Dishes
Salt Baked Fish
Fish is a low-fat, high-protein powerhouse packed with omega-3 fatty acids. Fish offers a wide range of health benefits, from keeping your brain and heart functioning properly to even keeping your skin and hair looking radiant!⠀
Dish Type: Main Dish
Season: All Year
Yield: 2 Servings
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Ingredients
for the salt mixture
- 3 cup rock sea salt
- 1½ cup kosher salt
- ¼ cup fennel seed
- ¼ cup star anise, crushed (optional)
- Zest of 1 lemon
- Zest of 1 orange
- 3 egg whites
for the fish
- 3 lb fish, whole and dressed
- 3-4 sprigs thyme
- 3.-4 sprigs parsley
- lemon and orange slices from zested citrus
Instructions
1. Stuff the fish’s cavity with the thyme and parsley. Add a few slices of lemon and orange.⠀
2. Add the lemon and orange zest to the coarse salt. Add the ground fennel seeds, crushed star anise, and the finer salt. Mix well. Add the egg white to your mixture and stir. This will help form the crust around the fish.⠀
3. In a pan, make a bed of salt, protecting the fish from the bottom. Transfer the fish to the pan. Mound the salt mixture on top of fish, forming a crust. Leave head and tail exposed. Pat crust to smooth it out.⠀
4. Bake at 425°F. To know when it’s done, stick a thermometer right behind the collar. When it reaches 130°F take it out of oven – the crust will continue to cook the fish until it reaches 145°F.
5. Crack through salt crust at the base. Peel crust and skin off. Take the meat out.⠀
6. Drizzle with evo3 olive oil and enjoy!⠀
Enjoy!
Ingredients
for the salt mixture
- 900 g rock sea salt
- 450 g kosher salt
- 30 g fennel seed
- 30 g star anise, crushed (optional)
- Zest of 1 lemon
- Zest of 1 orange
- 55 g egg whites (whites from about 3 eggs)
for the fish
- 1.3 kg fish, whole and dressed
- 3-4 sprigs thyme
- 3.-4 sprigs parsley
- lemon and orange slices from zested citrus
Instructions
1. Stuff the fish’s cavity with the thyme and parsley. Add a few slices of lemon and orange.⠀
2. Add the lemon and orange zest to the coarse salt. Add the ground fennel seeds, crushed star anise, and the finer salt. Mix well. Add the egg white to your mixture and stir. This will help form the crust around the fish.⠀
3. In a pan, make a bed of salt, protecting the fish from the bottom. Transfer the fish to the pan. Mound the salt mixture on top of fish, forming a crust. Leave head and tail exposed. Pat crust to smooth it out.⠀
4. Bake at 220°C. To know when it’s done, stick a thermometer right behind the collar. When it reaches 55°C take it out of oven – the crust will continue to cook the fish until it reaches 62-63°C.
5. Crack through salt crust at the base. Peel crust and skin off. Take the meat out.⠀
6. Drizzle with evo3 olive oil and enjoy!⠀
Enjoy!