Lubina is a white fish with very lean meat, i.e. it has almost no fat. This type of fish is ideal for people who like to watch their food and diet, but it is also a great alternative as it has great health benefits.
Benefits of Lubina
In addition to being a low-fat fish, lubina has proteins with a high biological value. It is a source of potassium, phosphorus, magnesium, and is rich in B vitamins. It is also high in iron, which is responsible for transporting oxygen from the lungs to the cells.
The flesh of lubina is very tender, which makes it a favorite among diners. It is also so versatile that you can prepare it in countless delicious recipes, some more elaborate than others.
It is very important to clean lubina before eating it. You can ask your fishmonger to clean the fish to your liking and make the cuts you need. Always keep the skin, tail and central bone to make a good fish stock or fumet. It will be more nutritious than any fish stock you buy ready-made and can be canned and kept in the fridge for future stews.
If you cannot clean the lubina at the fishmonger's, you can also clean it at home. To do this, simply make a cut, from the tail, of approximately one centimeter. You will have to separate the loins from the central spine by making a vertical cut in the belly. Be careful, as the best way to bake the lubina in the oven is to put it in whole (or almost whole), so the loins should not be completely separated from the bone.
To remove the central bone, simply pull it out. Cut off the tail and head with a pair of scissors. If you like to remove the scales, use a knife to make several passes over the skin of the fish. The scales will come off easily as long as you do it in the opposite direction to the growth of the scales.
Baked Lubina Recipe
You can prepare lubina in many different ways; baked, grilled, with garlic, etcetera. For baked lubina you will need:
- A whole lubina. The weight and size may vary. Look for fresh fish, although you can also buy frozen lubina
- Three oven potatoes
- One green pepper
- Two spring onions
- One tomato
- Three cloves of garlic
- A cup of white wine or a small glass
- Extra virgin olive oil
- Salt and freshly ground black pepper
- Parsley (a sprig, but you can also use dried parsley)
- First of all, clean the lubina, as you have already learnt previously. Remove the head and the loins.
- Heat water in a saucepan of sufficient depth and add the head, tail and central spine. You should also add the spring onion stalks and a few sprigs of parsley, as well as the white wine.
- Season with salt and pepper.
- Simmer for fifteen minutes.
- Strain and reserve the stock.
- It is best to prepare the stock the night before and leave to rest in the fridge. This will allow the stock to infuse and acquire greater consistency and flavor. You can also use store-bought stock, but it is best to make your own.
- Peel the oven potatoes and cut them in half and then into thin slices. The slices should be of the same thickness, if possible.
- Drizzle a baking tray or baking dish with a little olive oil and place the potatoes in it.
- Peel the spring onions and cut them into julienne strips. Sprinkle them over the potatoes.
- Wash the pepper and cut it into julienne strips.
- Cut the tomato into half-moons and place them on the tray.
- Season with salt and pepper to taste and a little oil.
- Preheat the oven to 200ºC.
- Place the tray with the vegetables in the oven and bake for half an hour.
- Cut the lubina into portions, season with salt and pepper and place them in the tray.
- The skin of the lubina should be on the bottom, i.e. in contact with the potatoes.
- Bake the lubina and potatoes in the oven for eight minutes.
Preparation of the sauce
- While the lubina and vegetables are in the oven, prepare the sauce. To do this, peel and slice the garlic and brown it in a frying pan with a drizzle of oil.
- You can use cayenne if you want the sofrito to have more flavor.
- Add the fish stock. You only need four ladles.
- Sprinkle with chopped parsley and stir for five minutes.
- When the fish is ready, remove the tray from the oven.
- The vinegar should be sprayed onto the tray; for this, you will need a special bottle with a spray nozzle.
- Once this is done, serve and pour the sofrito over the top.
- Garnish by adding parsley on top.