Pan-seared sea bream fillets. A simple dish, perfect for those who only have a few minutes to prepare dinner.

A dish to enjoy with company, to impress your guests. A quick and bone-free fish main course. Ideal for those who need to serve a healthy, delicious dish ready in a few minutes.

If you’re craving a light fish dish, but at the same time delicate and tasty, then the pan-seared sea bream fillet is just what you need.

It’s a recipe that can be prepared easily and in little time, and the ingredients you need are really few.

Just a handful of red and yellow cherry tomatoes, two potatoes, a handful of black olives, some capers, garlic, and parsley (in addition to the sea bream fillets, of course). In a few minutes, you can sit at the table with a delicious dish in front of you.

If you’re not experienced with handling fish, just have the fillets prepared at the time of purchase and then check at home that there are no bones left.

The recipe for pan-seared sea bream fillets is easy and quick, a way for everyone to cook healthy and very tasty fish.

Difficulty: Very Easy
Cost: Affordable
Preparation time: 10 Minutes
Portions: 4
Cooking methods: Stovetop
Cuisine: Italian
Seasonality: All Seasons

344.66 Kcal

calories per serving

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Energy 344.66 (Kcal)
Carbohydrates 14.51 (g) of which sugars 4.37 (g)
Proteins 33.39 (g)
Fat 17.96 (g) of which saturated 3.28 (g)of which unsaturated 7.99 (g)
Fibers 2.05 (g)
Sodium 793.39 (mg)

Indicative values for a portion of 200 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 for Pan-Seared Sea Bream Fillets

4 fillets fresh sea bream, fillets (or two fresh sea breams)
3 potatoes (medium)
15 cherry tomatoes (red and yellow)
16 black olives
1 tsp salted capers
1 clove garlic
0.7 oz pine nuts
to taste extra virgin olive oil
salt
pepper

Tools

Steps for Pan-Seared Sea Bream Fillets

If you’re not experienced with handling fish, just have the fillets prepared at the time of purchase and then check at home that there are no bones left.
Anyway, I’ll explain how it’s done…
Once the cleaning is done, you can proceed to fillet the sea bream.
You need to cut one side at a time, from the back to the belly.
Make an incision on the back of the sea bream and two other incisions corresponding to the perimeter of the fillet: one at the attachment of the head and the other towards the tail.
Cut along the back of the sea bream, keeping close to the central bone; position the thin, flexible knife blade flush with the bones and advance slowly, making small cuts and trying to remove as much meat as possible from the bone.
Once halfway, namely at the column, slightly raise the blade because the fillet will start to thin out from that point; this is the part of the fish that enclosed the innards.
This way, you get the first fillet and proceed the same way on the other side.
Use tweezers to extract the bones from the fillets, concentrated especially where the meat rested on the column.
To prepare the pan-seared sea bream fillets, first heat a large non-stick pan with a drizzle of oil and a garlic clove: once the garlic is browned, add the cherry tomatoes halved or left whole depending on their size and a pinch of salt.
(Moderate the salt; you can always add more at the end when tasting).
(I had red and yellow cherry tomatoes, but just red ones are fine too).
As soon as the tomatoes release their water, add the potato sliced thinly and let everything soften for a few minutes.
(I recommend cutting the potatoes very thin for fast and even cooking).
Add the black olives, the desalted capers, and a handful of pine nuts.
(I recommend soaking the capers and washing them well and removing the pits from the olives).
Check to ensure the fillets have no bone residues.
At this point, add them and let them sizzle slightly: deglaze with white wine and cover with the lid, allowing the fillets to cook, just a few minutes will do.
Remove the lid and, assess the fillets’ cooking, turn off the heat, and finish with a drizzle of extra virgin olive oil, a grind of pepper.
The pan-seared sea bream fillets are ready to be served.
Enjoy your meal.