Baked sea bream with potatoes and tomatoes is a tasty fish main course with a delicate, yet pleasant side of potatoes and tomatoes.
The stars of this dish are the sea bream, a type of fish that is a source of high biological value proteins, vitamins, and minerals, and also contains a high percentage of omega-3 fats, known for combating inflammation in the body.
It is a low-calorie fish, making it suitable for those on a weight-loss diet.
In the kitchen, sea bream is also widely used raw, but in this case, to avoid the risk of parasites like Anisakis, it is always better to subject them to a prior temperature reduction procedure.
Excellent when grilled or fried, preparing this type of fish according to the following recipe offers a fair compromise between light cooking that retains its important nutritional qualities and the ability to enjoy it in a slightly more complex and therefore tastier way.
Paying attention to your diet, always including healthy products and using appropriate cooking methods, is the best way to eat with taste without having to restrict quantities and at the same time getting the maximum amount of benefits available from food.
With this quick recipe, combining fish, vegetables, extra virgin olive oil, and some spices to taste, you’re all set… a complete and tasty main course!
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- Difficulty: Very Easy
- Cost: Medium
- Preparation time: 15 Minutes
- Portions: 4
- Cooking methods: Oven
- Cuisine: Italian
- Seasonality: Fall, Winter, and Spring
- Energy 461.42 (Kcal)
- Carbohydrates 25.85 (g) of which sugars 4.41 (g)
- Proteins 44.84 (g)
- Fat 21.44 (g) of which saturated 3.58 (g)of which unsaturated 1.75 (g)
- Fibers 4.62 (g)
- Sodium 304.40 (mg)
Indicative values for a portion of 300 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
- 1.76 lbs sea bream
- 14.1 oz potatoes (yellow-fleshed)
- 14.1 oz tomatoes
- to taste extra virgin olive oil
- 2 lemons
- 2 cloves garlic
- 1 bunch parsley
- to taste oregano
- to taste fine salt
Tools
- 1 Mandolin
- 1 Scissors
- 1 Baking sheet for oven
Steps
To prepare baked sea bream with potatoes and tomatoes, peel the potatoes and immerse them in water.
Prepare an emulsion with oil, juice of 1 lemon, finely chopped parsley, 2 cloves of garlic in small pieces, oregano, and salt. Stir.
From one lemon, obtain 4 or more half slices, depending on the number of fish.
Cut the tomatoes into pieces, removing some of the seeds.
Wash the sea bream, which we will have gutted and scaled by our trusted fishmonger.
Remove fins and tail.Rinse and drain well, also removing water from the belly cavity.
Take the potatoes again, pat them dry with a cloth, and slice them thinly with the mandolin.
Evenly distribute the potato slices on a baking sheet lined with parchment paper.
Place the fish on top and into each fish’s belly, pour a tablespoon of the emulsion and insert half a lemon slice.Scatter the tomatoes over both the potatoes and fish, then drizzle everything with the remaining emulsion.
Bake for about 25 minutes in a preheated oven at 356°F, with a fan-forced setting for the first 10 minutes and then static, at the center level of the oven.
To check if the fish is cooked, simply open one and check that particularly in the central area, where the flesh is thicker, it is completely white.
Remove from the oven and serve the dish hot with an addition of a drizzle of raw oil.
Baked sea bream with potatoes and tomatoes is now ready.
Storage
It is advisable to consume the prepared dish immediately.
It is advisable to consume the prepared dish immediately.
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