Sea BREAM Fillet
An easy and quick recipe to prepare SEA BREAM FILLETS in a pan or in the oven, even frozen, and bring to the table a delicate and tasty fish main course in no time.
A perfect dish for all occasions, both for lunch and dinner, and with the addition of vegetables (mushrooms, potatoes, or cherry tomatoes) that enhance the fish flavor and provide a ready-to-serve side dish.
The recipe for SEA BREAM FILLET in a pan is accessible to everyone, an easy and quick way to cook fish, even frozen, healthy and tasty.
If you buy fresh fish and are not particularly skilled at handling it, you can have the fishmonger prepare the fillets or buy already filleted frozen fish. Then all you have to do is sauté the vegetables you’ve chosen, in today’s recipe the CHAMPIGNON MUSHROOMS, and then add the sea bream fillets which will cook in just a few minutes.
You’ll get a fish main course, complete with a side dish, delicious and making a great impression with very little effort.
Besides today’s recipe, there are many other quick and easy-to-make fish recipes, try also:
- Difficulty: Very Easy
- Cost: Medium
- Preparation time: 15 Minutes
- Portions: 4
- Cooking methods: Stove, Oven
- Cuisine: Italian
- Energy 276.45 (Kcal)
- Carbohydrates 3.71 (g) of which sugars 1.84 (g)
- Proteins 26.06 (g)
- Fat 17.32 (g) of which saturated 3.17 (g)of which unsaturated 3.33 (g)
- Fibers 0.59 (g)
- Sodium 352.48 (mg)
Indicative values for a portion of 150 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
- 4 fillets sea bream (fresh or frozen)
- 3.5 oz champignon mushrooms (or potatoes, cherry tomatoes)
- 1 clove garlic
- 3 tbsps extra virgin olive oil
- 1 bunch parsley
- 2 tbsps dry white wine
- to taste salt
- 1 pinch black pepper (ground)
Tools
- Pan
- Mandoline
Steps
Start by cleaning the champignon mushrooms: cut off the end of the stem with a knife to remove any dirt or impurities, then pat them dry with slightly dampened kitchen paper. Slice the mushrooms with a mandoline or a sharp knife, chop the parsley, and peel the garlic.
At this point, heat a drizzle of oil in a large, non-stick pan, add the halved garlic clove and a tablespoon of chopped parsley, and let it infuse. After a minute, add the sliced mushrooms to the pan and cook over low heat for 5 minutes, stirring occasionally.
Check that the sea bream fillets have no remaining bones, then add them to the pan with the sautéed mushrooms, initially skin side down, and let them sizzle slightly. Deglaze with the white wine, cover with a lid, and give the fillets time to cook, about 3 minutes on each side. Remove the lid, adjust the salt, and evaluate the fillet’s doneness. Once ready, turn off the heat and serve drizzled with a little raw extra virgin olive oil, a grind of pepper, and freshly chopped parsley.
NOTES
To prepare a dish of Sea Bream Fillets with a side dish, you can use your preferred vegetables or those in season: champignon mushrooms as in today’s recipe but also potatoes, cherry tomatoes, zucchini, carrots, or bell peppers.
Instead of garlic, if you don’t like its taste, you can use shallots.
BAKED SEA BREAM FILLET
For a lighter preparation, you can opt for baking the SEA BREAM FILLETS instead of pan-cooking. In this case, line a baking tray with parchment paper, drizzle with a little oil, and place the sea bream fillets on top. Season with a sprinkle of salt and pepper. Optionally, add the vegetables, then bake in a static oven at 392°F for about 20 minutes.
STORAGE
I recommend consuming the sea bream fillets in the pan immediately after cooking. If any are left, you can store them in an airtight container in the refrigerator for up to one day.
