Oven-Baked Sea Rooster with Olive Oil and Spices

Dietary, healthy and very tasty fish! Sea rooster baked in the oven with olive oil and spices is an incredibly colorful and appetizing dish! Preparing trigla is very simple, easy and quick.
cook time: 50 min
Gavin Tanner
Oven-Baked Sea Rooster with Olive Oil and Spices

Nutrition Facts (per serving)

463
Calories
49g
Fat
4g
Carbs
1g
Protein

Ingredients (2 portions)

Basic:

Garlic 1 clove
Olive oil 2 tbsp
Salt to taste
Ground black pepper to taste
Parsley to taste
Lemons 0.25 pc
Dry rosemary 0.25 tsp
Oregano dry to taste
Ground red pepper to taste
Fish (Gurnard) 500 g

Recipe instructions

Step 1

Step 1
How delicious and easy to bake sea fish in the oven? Prepare the necessary ingredients to get started.

Step 2

Step 2
If you have frozen Trigla, first remove it from the freezer and leave it to thaw at room temperature. Remove the entrails from the fish. The gurnard has practically no scales, so cutting it is relatively quick and easy. If desired, cut off the fins, legs and “wings” (I leave them, I think it makes the finished fish look more appetizing and beautiful).

Step 3

Step 3
Peel the garlic, cut half the clove into thin slices, and then cut each slice in half. Rinse the fish and dry with paper towels. Make several cuts on the back of each carcass using a thin, sharp knife. Place garlic slices into the slits.

Step 4

Step 4
Prepare the dressing. Pour olive oil into a small container, add the remaining finely grated garlic, black and red peppers, salt, dried rosemary and oregano. You can choose any spices according to your taste, and adjust their quantity at your discretion. Mix everything well.

Step 5

Step 5
Using a silicone brush, brush the gurnardʼs belly with the fragrant oil. Add some fresh herbs inside, I used parsley.

Step 6

Step 6
Coat the backs and heads with the marinade and leave the fish to soak in the aromas of oil and herbs for a while (ten to fifteen minutes will be enough).

Step 7

Step 7
Line a baking dish with baking paper. Place Trigla belly side down on a baking sheet. Place in the oven and bake for about 30 minutes at 210 degrees. Attention! — baking temperature may vary depending on the capabilities of your oven. Sometimes 180 degrees is enough for cooking.

Step 8

Step 8
Make sure that the skin browns and the fish acquires a beautiful golden hue. I had a drop of oil with spices left and I greased the already prepared fish with it again.

Step 9

Step 9
Serve the gurnard with fresh herbs, lettuce and vegetables. Sprinkle with freshly squeezed lemon juice before serving.

Step 10

Step 10
Sea rooster meat is white, dense and contains virtually no bones. Incredibly delicious!

Additional rubrics

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