Healthy Oven Baked Sea Bream Fillets Recipes

BAKED SEA BREAM WITH LEMON AND PARSLEY RECIPE

Steps:

• Preheat the oven to 200 C, 180 C fan, 400 F, gas 6. Lay out the whole fish on the baking sheets, side by side. Divide the parsley and lemon slices among them, stuffing them into the cavity. Pour over the white wine and olive oil and add plenty of seasoning. Bake in the oven for 20 minutes.
• Check that the fish is cooked through by inserting a small sharp knife into the thickest bit of the fish and looking to see that the flesh has turned nicely white. Serve at once with the juices poured over.

OVEN-BAKED SEA BREAM AND POTATOES

Steps:

• Dice the tomatoes
• Bring water in a pot to boil, in the meantime prepare the potatoes
• Cut the potatoes to about 1/4-inch thick, toss into the hot water to boil for on high heat for 8 minutes, or until almost soft enough for you to piece through without difficulty. While that boils, prepare the infused oil.
• Heat a saucepan on medium heat then add in the olive oil, toss in the cloves of garlic, and let infuse for about 2 minutes. (The oil should not reach the smoking point and the garlic should not brown). If the garlic starts to brown, take them out, reduce the heat and put 2 fresh garlic cloves until the 2 minutes are through.
• Preheat the oven to 220°C/428°F
• Pour 1/4 of the infused olive oil onto the baking dish
• Drain the potatoes and lay them flat in the baking dish. If there are any leftovers with no space to lay them, you can put them against the sides of the dish
• Evenly spread 1/2 of the diced tomatoes, black peppercorns, and parsley over the potatoes. Sprinkle some salt, not too much as you will also salt the fish
• Lay the fish fillet on a kitchen paper towel and press to soak in excess water. Transfer them over the potatoes, lay them side by side, skin side down.
• Top the fish with the leftover: tomatoes, peppercorns, parsley. Pour in the wine and finish by pouring the infused oil evenly over the fish.
• Bake in the middle oven rack, If during the 30 minutes baking the fish looks a little dry, scoop some of the juices settled on the potatoes to drizzle over the fish.
• After 30 minutes, melt a knob of butter over the fish then put it back in the oven for browning. Take it out after 5 minutes.
• Once the fish is out of the oven, squeeze some fresh lemon on it and serve.

BAKED SEA BREAM WITH GARLIC AND ROSEMARY

Steps:

• Preheat the oven to 220C/430F/Gas 7. Using a sharp, flexible knife, remove the fillets from the sea bream (or ask your fishmonger to do this for you).
• Place a large piece of aluminium foil, about 60cm/24in long, onto a work surface and cover with a layer of parchment paper almost the same size. Fold over the edges so that the foil and parchment are secured together.
• Place the fillets onto the parchment paper and scatter over the roasted garlic cloves (squeeze them gently to release the soft insides as you do so). Crumble over the dried chilli and scatter over some rosemary leaves. Season with sea salt and pour over the wine. Drizzle over the olive oil.
• Seal the parchment paper and foil around the fish. Start at the ends, rolling them inwards to ensure the ends are properly sealed, then crimp the sides to create a pasty-shaped parcel. The parcel should be tightly sealed so that the fish steams as it cooks without any steam escaping.
• Place the fish in a roasting tray and roast for 8-10 minutes.
• When cooked, remove from the oven and place onto a large serving plate. Carefully undo the foil and parchment, folding back the sides. To serve, sprinkle over some chopped fresh parsley and squeeze over fresh lemon juice to taste.

BAKED SEA BREAM WITH TOMATOES & CORIANDER

Steps:

• Heat the oven to 200C/180C fan/gas 6. Slice the potatoes thinly, put in a large saucepan and cover with cold salted water. Bring to the boil and drain, then lay onto the base of a lightly oiled large baking tray. Scatter over the garlic, chilli, saffron and a little of the coriander.
• Slash the fish through the flesh down to the bone - this allows it to cook evenly and quicker than normal. Season and rub with the olive oil. Lay the fish on the potatoes and top with the lime juice, wine, tomatoes and pine nuts. Lay the pancetta slices over the fish and bake for 20-25 mins or until the fish is cooked through. Check by pulling out one of the fins on the back, it should come away easily. Serve the fish scattered with the remaining coriander.