Sea Bream with Vegetables
Sea bream, a flavorful and semi-fatty white fish, is a staple in Spanish and Portuguese cuisine. Known for its exceptional quality due to its crustacean and small fish diet, this recipe pairs the fish with vibrant vegetables like carrots, tomatoes, and bell peppers, creating a nutritious and simple dish that the whole family will love. Perfectly cooked in a clay or cast-iron pot, this meal is a celebration of Mediterranean flavors.
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Ingredients
Main Ingredients
sea bream600g
red bell peppers2
medium onion1
carrots2
medium tomatoes2
vegetable broth1cup
glass white wine1/2
Seasoning and Garnish
basil leaves1bundle
oil1tbsp
salt1dash
black pepper1dash
Nutrition (per serving)
Calories
181.0kcal (9.05%)
Protein
26.1g (52.1%)
Carbs
1.4g (0.51%)
Sugars
0.3g (0.56%)
Healthy Fat
5.7g
Unhealthy Fat
1.3g
% Daily Value based on a 2000 calorie diet
How to make Sea Bream with Vegetables
Preparation
- Step 1
Wash the sea bream and cut it into medium-sized pieces.
- Step 2
Peel the carrots and chop the onion into small cubes.
- Step 3
Place the tomatoes in a bowl of hot water, remove their skins, and cut them into cubes.
- Step 4
Cut the bell peppers in half, remove the seeds and white membranes, and chop them into small cubes.
Cooking
- Step 1
In a clay or cast-iron pot, heat a little oil and sauté all the vegetables for five minutes.
- Step 2
Add the sea bream pieces to the vegetables, mix, and season with salt and black pepper to taste.
- Step 3
Pour in the white wine, allow the alcohol to evaporate, then add the cup of vegetable broth.
- Step 4
Cook over low heat for about 20 minutes. Once the vegetables and sea bream are cooked, remove the pot from the heat and let it rest for five minutes.
Nutrition (per serving)
Nutrition (per serving)
Calories
181.0kcal (9.05%)
Protein
26.1g (52.1%)
Carbs
1.4g (0.51%)
Sugars
0.3g (0.56%)
Healthy Fat
5.7g
Unhealthy Fat
1.3g
% Daily Value based on a 2000 calorie diet
Tips & Tricks
Use fresh basil leaves for a more aromatic garnish.
Ensure the white wine is of good quality to enhance the flavor of the dish.
For a richer taste, use homemade vegetable broth instead of store-bought.
Avoid overcooking the sea bream to maintain its tender texture.
FAQS
Can I use frozen sea bream for this recipe?
Yes, you can use frozen sea bream, but ensure it is fully thawed and drained before cooking.
What can I substitute for white wine?
You can substitute white wine with chicken broth or a splash of lemon juice for acidity.
Can I add other vegetables to this dish?
Yes, you can add vegetables like zucchini or eggplant for additional flavors and textures.
How do I know when the sea bream is cooked?
The sea bream is cooked when its flesh turns opaque and flakes easily with a fork.
Can I use a regular pot instead of a clay or cast-iron pot?
Yes, a regular pot can be used, but a clay or cast-iron pot enhances the flavor and even cooking.
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