Baked saddled bream with potatoes and zucchini scented with mint is a fresh and delicate fish dish that you can prepare quickly and without difficulty, and you will surely like it.
Eating fish is healthy, and consuming fish two or three times a week is certainly a habit that everyone should have.
Saddled bream, in particular, is a type of lean fish, containing high-quality proteins, while its meat is free of gluten or lactose. It also contains high levels of vitamin D, and it is notable for its iron, zinc, potassium, phosphorus, and iodine content.
For this type of fish, there is no risk of high mercury accumulation in its meat, as saddled bream never grows to large sizes. Therefore, even when consuming adult specimens, you will still find low percentages of the aforementioned substances.
In this recipe, the fish, baked, retains its nutrients well, resulting in a soft and perfectly moist dish that retains its juices and cooks thanks to the steam released during cooking.
Mint and lemon provide a fresh fragrant note, which pairs perfectly with potatoes and zucchini that make an excellent accompaniment to the dish.
If you like my recipes, you can follow me on my FACEBOOK page and on INSTAGRAM
Thank you ❤️😘❤️
- Difficulty: Easy
- Cost: Inexpensive
- Preparation time: 15 Minutes
- Portions: 4
- Cooking methods: Oven
- Cuisine: Italian
- Seasonality: Spring, Summer
- Energy 633.92 (Kcal)
- Carbohydrates 19.91 (g) of which sugars 6.86 (g)
- Proteins 59.68 (g)
- Fat 34.70 (g) of which saturated 7.16 (g)of which unsaturated 7.45 (g)
- Fibers 2.20 (g)
- Sodium 200.36 (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
- 42 oz saddled bream (gutted and scaled)
- 3 potatoes (medium, yellow-fleshed)
- 2 zucchini (green)
- 1 spring onion
- 2 cloves garlic
- 1/4 cup dry white wine
- 1 bunch mint (fresh)
- 1/2 cup extra virgin olive oil
- 2 lemons (unwaxed)
- to taste black pepper
- to taste oregano
- to taste salt
Tools
- 1 Baking Tray
- 1 Mandoline
Steps
Prepare the baked saddled bream with mint, potatoes, and zucchini by lining a baking tray with parchment paper and arranging the already washed, peeled, and thinly sliced potatoes on it using the mandoline.
Then clean zucchini and spring onion and thinly slice them too, using the mandoline for the zucchini.
For the fresh spring onion, it will be enough to slice it with a knife.
Evenly distribute the vegetables on the tray.
In a small bowl, combine the extra virgin olive oil, a pinch of fine salt, oregano, black pepper, chopped mint leaves (leaving some to put inside the fish bellies), one finely chopped garlic clove, and the grated zest of an unwaxed lemon.
You should get a well-flavored emulsion both in terms of salt and aroma.
If preferred, the garlic can be left in larger pieces to avoid eating it later.
Pour a little of the emulsion over the vegetables.
Clean the fish by rinsing them under running water and then trimming off tail and fins.
Pat the insides of the bellies dry with absorbent paper.
Then pour inside 1 tablespoon of emulsion, a sprig of mint, and a lemon slice.
Spread more emulsion over the fish, cover the tray with contact parchment paper and then with aluminum foil, and bake at 400°F (200°C) in a pre-heated static oven for about 30 minutes.
For the first 20 minutes, keep the baking tray on the lower-middle level, then for the last 10 minutes of cooking, raise it one level and remove the cover, always being careful not to burn the vegetables.
To ensure the fish is cooked, open one by lifting a side with a fork inserted through the belly opening.
When it opens easily and the fish meat is white without traces of blood, the fish can be removed from the oven.
Serve the dish hot with a drizzle of oil and grating raw lemon peel on the cleaned fish fillets, with chopped fresh mint.
The baked saddled bream with potatoes and zucchini is now ready.
It is better to consume immediately. If necessary, store in the fridge in an airtight container for up to one day.
It is better to consume immediately. If necessary, store in the fridge in an airtight container for up to one day.
Here is a selection of excellent products useful in the kitchen. Many of these have been purchased and tested by me. The list will be constantly updated.
To view the recommended products, click here.
To view the recommended products, click here.
