Mediterranean Baked Sea Bream with Olives and Tomatoes
Mediterranean Baked Sea Bream with Olives and Tomatoes
Embark on a culinary journey to the sun-drenched shores of the Mediterranean with this delightful baked sea bream recipe. Hailing from the coastal regions where fresh seafood and vibrant produce are king, this dish embodies the philosophy of simple ingredients yielding extraordinary flavors. Whole sea bream, a delicate white fish known for its mild, sweet taste, is the star, making it a superb choice for grilling or baking. It's lovingly stuffed with aromatic fresh herbs like oregano and parsley, along with bright lemon slices and pungent garlic, infusing every flake with herbaceous zest. The fish is then nestled amongst juicy cherry tomatoes, bursting with natural sweetness, and briny Kalamata olives, adding a delightful counterpoint of savory depth, all brought together with a splash of crisp white wine and rich olive oil. This Mediterranean-inspired preparation locks in moisture and flavor, cooking the fish to tender perfection within a steamy parcel of parchment paper or a covered baking dish. It’s a healthy, low-calorie option that's incredibly satisfying, transporting your senses to a seaside taverna. Perfect for a relaxed weeknight dinner or an impressive gathering, this baked fish dish ensures effortless elegance and a truly authentic taste of the Mediterranean. It's an excellent way to prepare delicious baked fish, emphasizing the fresh, clean flavors that define coastal European cuisine.
- Preparation time
- 15 min
- Cooking time
- 30 min
- Total time
- 45 min
- Servings
- 2
Instructions
Preparation
- 1Preheat your oven to 400°F (200°C).
- 2Pat the whole sea bream dry with paper towels, both inside and out. Season generously with salt and pepper in the cavity and on the skin.
- 3Stuff the cavity of each fish with lemon slices, a few sprigs of fresh oregano, and half of the sliced garlic.
Baking
- 1In a baking dish or on a large piece of parchment paper, arrange the cherry tomatoes, Kalamata olives, remaining sliced garlic, and chopped oregano around the fish.
- 2Drizzle the fish and vegetables with olive oil and pour the white wine over everything.
- 3If using parchment paper, fold it up to create a sealed packet. If using a baking dish, cover it tightly with foil or a lid.
- 4Bake for 25-30 minutes, or until the fish is cooked through and flakes easily with a fork.
Serving
- 1Carefully remove the fish from the oven. Discard the stuffing from the cavity.
- 2Transfer the baked sea bream to serving plates, drizzling with the pan juices and scattered tomatoes and olives. Garnish with fresh parsley and extra lemon slices if desired.
Nutrition Information
- Calories
- 451 kcal
- Protein
- 45 g
- Fat
- 26 g
- Carbs
- 10 g
| Nutrient | Per serving |
|---|---|
| Calories | 451 kcal |
| Protein | 45 g |
| Fat | 26 g |
| Carbs | 10 g |
Tips
- Ensure fish is thoroughly patted dry for crispier skin, and don't be shy with seasonings inside the cavity for maximum flavor infusion.
- Adjust baking time based on the thickness of your fish; a good rule of thumb is 10 minutes per inch of thickness at its thickest part.
- Serve immediately with crusty bread to soak up the delicious pan juices, or alongside a light green salad or simple steamed vegetables.