Healthy Fish Recipe:
Baked Sea Bream

healthy fish recipe

This healthy fish recipe makes a great one-dish meal. Sea bream is baked whole, with accompanying potatoes and vegetables. Zucchini, onions and garlic all contain flavonoids, the compounds that reduce your risk of cancer.

Many people are reluctant to cook a whole fish, but it couldn't be easier. When you buy your fish, just tell the fishmonger to gut it for you, then it's ready to be prepared. To separate the meat from the bones of a cooked fish, make a cut just behind the gills and slide your knife towards the tail, along the center bone. You can then lift the fillet off the bone. At this point you can simply lift the head and peel the bone away, leaving the rest of the fish on your plate.

You can buy sea bream (also known as porgy) from sources that support sustainable aquaculture. If you have a difficult time finding sea bream, this healthy fish recipe can also be made using any type of whole, firm white fish.

Baked Sea Bream

Yield2
Prep Time45 minutes
Cook Time10 minutes

Ingredients

2 whole sea bream, cleaned

2 peeled sliced potatoes

1 sliced lemon

1 sliced onion

3 cloves minced garlic

1 pinch fresh parsely

100 grams butter

1 cup white wine

¼ cup olive oil

½ teaspoon salt

½ sliced zucchini (optional, see notes)

Instructions

  1. Heat the oil in a large, deep pan until hot and fry the zucchini, onions and potatoes until golden. Remove with a slotted spoon and place in a large baking dish that will also hold the fish.
  2. Make two diagonal cuts in each side of the Sea Bream to let the heat in. Place fish on top of potatoes and onions in the baking dish.
  3. Season the fish with salt, minced garlic, and parsely. Place slices of lemon inside the fish and drizzle with remaining lemon juice. Drizzle potatoes with white wine and spread the butter in small bits on the fish.
  4. Heat the oven to maximum heat. Place fish in the oven for 10-15 minutes, until the wine starts to boil and the skin begins to separate.
  5. Note: You can also add sliced zucchini to the potatoes and onions for a one-dish meal.


Photo: Bhikku


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