Cooking with salt is an ancient method that originated in areas abundant with salt flats. This Punic-origin technique became popular in the western Mediterranean region, leaving food tender and juicy as the salt absorbs fat while imparting flavor without making it overly salty. This recipe focuses on salt-baking fish, a...
Ingredients
For the salt crust
coarse sea salt2kg
flour (optional)2tbsp
water (for moistening)2tbsp
For the fish
whole fish (e.g., sea bass, sea bream, or sardines)1kg
Nutrition (per serving)
Calories
215.5kcal (10.78%)
Protein
50.0g (100%)
Carbs
0.6g (0.23%)
Sugars
0.1g (0.2%)
Healthy Fat
4.1g
Unhealthy Fat
1.1g
% Daily Value based on a 2000 calorie diet
How to make Salt-Baked Fish
Preparation
- Step 1
Clean the fish through the gills without opening it, ensuring it is gutted completely. Do not remove the scales.
- Step 2
Prepare a large, deep baking dish that is oven-safe. Cover the bottom with a 2 cm layer of coarse sea salt, lightly moistening it with water using a spray bottle.
- Step 3
Lay the gutted, washed, and scaled fish on top of the salt layer.
- Step 4
Add another 2 cm layer of salt over the fish, moistening it lightly with water again.
Cooking
- Step 1
Preheat the oven to 240°C (465°F).
- Step 2
Bake the fish according to its weight. For 300 to 500 grams, cook for 15 to 20 minutes; for 600 to 900 grams, cook for 25 to 35 minutes; for 1 to 1.5 kilograms, cook for 35 to 40 minutes; for more than 2 kilograms, cook for 45 to 50 minutes.
- Step 3
If unsure, remove the fish slightly early, crack open the salt crust, and check if the fish is cooked. Return to the oven if necessary.
Serving
- Step 1
Remove the fish from the oven and crack the salt crust by giving it a few firm taps in the center.
- Step 2
Carefully lift off the crust, which usually takes the fish skin with it.
- Step 3
Remove any remaining pieces of salt and transfer the fish to a serving dish.
Nutrition (per serving)
Nutrition (per serving)
Calories
215.5kcal (10.78%)
Protein
50.0g (100%)
Carbs
0.6g (0.23%)
Sugars
0.1g (0.2%)
Healthy Fat
4.1g
Unhealthy Fat
1.1g
% Daily Value based on a 2000 calorie diet
Tips & Tricks
Ensure the fish is very fresh and whole for the best results.
Do not remove the scales, as they help retain moisture and prevent the fish from breaking apart.
Use coarse, unrefined sea salt for optimal flavor and texture.
Adding flour to the salt can create a thicker crust, but it is optional.
Pair the dish with boiled potatoes, lemon mayonnaise, or a fresh green salad for a complete meal.
FAQS
Can I use any type of fish for salt-baking?
Yes, you can use any whole fish, including saltwater or freshwater varieties like sea bass, sea bream, or sardines.
Why should the fish scales not be removed?
The scales help retain moisture and prevent the fish from breaking apart during cooking and serving.
What type of salt is best for salt-baking?
Coarse, unrefined sea salt is ideal, but specific salt for salt-baking can also be used.
How do I know if the fish is fully cooked?
Follow the general cooking time guidelines based on the fish's weight. If unsure, crack open the salt crust slightly and check the fish's doneness.
What can I serve with salt-baked fish?
Salt-baked fish pairs well with boiled potatoes, lemon mayonnaise, olive oil, or a fresh green salad with tomatoes.
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