Spigola al Forno, or Oven Roasted Sea Bass, is a traditional Italian dish from Naples featuring whole white fish cooked with fresh herbs and vegetables for a flavorful dish.
One common trait of all Blue Zones, whether it’s Okinawa in Japan or Sardinia in Italy, both renowned for longevity, is fish consumption. If you want to start eating healthier, include fish in your diet at least once a week.
Fish are rich in protein, omega-3s, and vitamins like B12 and D. They also contain minerals such as iodine and selenium. These nutrients support brain health, reduce inflammation, and promote heart health. Including fish in your diet contributes to longevity and overall well-being.
I’ve already shared with you the recipe for traditional Greek fish soup from Ikaria and Sarde in Saor, a Sardinian appetizer.
Spigola al Forno is even simpler and is mainly served as a main course. It’s a traditional Italian fish dish prepared with plenty of vegetables, onion, fennel, and parsley, which give the fish its distinct flavor. A touch of olive oil, oranges, and dry vermouth, and the dinner is served. Let’s get started!
Why you will love this fish recipe?
- Uses whole, fresh, and healthy ingredients for a longevity-focused lifestyle.
- Brings the essence of Italian cuisine straight to your table.
- Perfect for a quick weeknight dinner or a special occasion!
Ingredients to make this Napoli specialty
4 whole Sea Basses (1 lb or 450g each) , gutted and scaled, gills removed
You may know this fish as Sea Bass, European Sea Bass, or even Bronzini, Branzini or Branzino. In Napoli, this medium sized white fish with a succulent taste is simply called la Spigola. Often cooked whole, either baked or steamed, it is a beloved staple of the Neapolitan diet.
2 large bulbs of fennels
Choose bulbs with the leafy tops still attached, as you will use them in this recipe too.
Red onions
you can use also yellow or white onion
Fresh parsley
fresh herbs are essential in this recipe
Olive oil
I like to use extra virgin olive oil for the best result, but it is optional.
Red wine vinegar
Oranges
You can use either regular oranges or blood oranges for this recipe. Slice one orange into rounds to bake with the fish, and use another orange for its juice to stuff the fish and add flavor to the roasting tray.
Olives
You can use either green or black olives. You can either add them to the roasting tray for a Mediterranean touch, or serve them alongside the dish.
Vermouth
You can find the exact quantities in the recipe card below.
Spigola al Forno recipe
first step: prepare the vegetables
Finely slice the fennel stalks and bulb. Peel and finely slice the onion. Roughly chop the parsley. Cut one orange into slices, keeping the peel on. Place all the fennel, half of the onion, orange slices, and half of the parsley on the bottom of a roasting tray.
Second step: Prepare the fish
Preheat the oven to 240°C (475°F).
Drizzle olive oil inside the cavity of the fish. Stuff the cavity with the remaining parsley, orange juice, and season with black pepper and salt. Close the cavity with a toothpick. While I don’t have video, the attached images show the process.
Third step: Bake the sea bass
Place the prepared sea bass on the baking tray with the fennel, onion, and parsley. Pour over vermouth, 2 tablespoons of olive oil, and add the butter. Squeeze the juice from one orange over the fish. Place the tray in the preheated oven and immediately reduce the temperature to 180°C (350°F). Roast the fish for 30 minutes or until fully cooked.
Fourth step: Serve it
Scrunch the remaining sliced onion in a little vinegar to quickly pickle it. Serve with olives and the roasted vegetables from the tray. Drizzle the fish with a little extra olive oil before serving.
For more robust dish serve it with onion roasted potatoes.
Other Dishes alla Oven-Roasted Sea Bass
Variations di Spigola al Forno
- Garlic in the Fish Cavity: Add chopped garlic cloves inside the cavity of the fish along with the chopped parsley and orange juice for a rich, aromatic flavor.
- Use Lemon Instead of Orange: If you prefer a tangier taste, swap the orange for lemon juice.
- Herb Variations: While parsley is the traditional herb, you can experiment with fresh thyme, rosemary, or basil for a different herbal note. Rosemary, in particular, pairs beautifully with fish and adds an aromatic depth.
- Roast with Potatoes: To make the dish more filling, add sliced patate to the roasting tray. They’ll cook alongside the fish and absorb all the delicious juices, creating a heartier meal.
- Spicy Kick: Add red pepper flakes or a chopped chili pepper to the vegetables or the fish cavity for a bit of heat and spice.
- White Wine Instead of Vermouth: If you prefer a more classic taste, you can substitute vermouth with dry white wine.
Spigola al Forno (Oven Roasted Sea Bass)
Equipment
- NutriChef Nonstick Cookie Sheet Baking Pan | 2pc Large and Medium Metal Oven Baking Tray – Professional Quality Kitchen Cooking Non-Stick Bake Trays w/ Rimmed Borders, Guaranteed NOT to Wrap
Ingredients
- 4 whole Sea Basses 1 lb or 450g each , gutted and scaled, gills removed
- 2 large bulbs of fennels with the leafy tops still attached
- 2 red onions sliced
- 1 bunch of fresh parsley
- 4 tablespoon olive oil
- 1 tablespoon red wine vinegar
- 3 regular or blood oranges
- 1/3 cup olives pitted
- 2/3 cup vermouth
- 1 knob unsalted butter
- sea salt to taste
- freshly ground black pepper to taste
Instructions
- Finely slice the fennel stalks and bulb. Peel and finely slice the onion. Roughly chop the parsley. Cut one orange into slices, keeping the peel on. Place all the fennel, half of the onion, orange slices, and half of the parsley on the bottom of a roasting tray.
- Preheat the oven to 240°C (475°F).
- Drizzle olive oil inside the cavity of the fish. Stuff the cavity with the remaining parsley, orange juice, and season with black pepper and salt. Close the cavity with a toothpick. While I don’t have video, the attached images show the process.
- Place the prepared sea bass on the baking tray with the fennel, onion, and parsley. Pour over vermouth, 2 tablespoons of olive oil, and add the butter. Squeeze the juice from one orange over the fish. Place the tray in the preheated oven and immediately reduce the temperature to 180°C (350°F). Roast the fish for 30 minutes or until fully cooked.
- Scrunch the remaining sliced onion in a little vinegar to quickly pickle it. Serve with olives and the roasted vegetables from the tray. Drizzle the fish with a little extra olive oil before serving.
