Baked Sea Bream with Potatoes, a light yet very tasty main course.
The flesh of sea bream is very flavorful and rich in omega 3, calcium, and phosphorus. The benefits are numerous, and for those interested in learning more, you can read here.
In cooking, sea bream is often used because its flesh is plump and easy to debone. You can prepare fillets in a pan, but this time I want to propose the baked recipe with potatoes for a complete main course.
For better cooking, wrap the sea bream in parchment paper so it doesn’t dry out too much, but before beginning to debone it, let the juices that were trapped in the parchment paper flow onto the potatoes.
By using a good non-stick pan, you can add just a little oil to the potatoes, making it truly a light main course rich in benefits and taste.
I also suggest other main courses for new inspiration in the kitchen
- Difficulty: Easy
- Cost: Medium
- Preparation time: 20 Minutes
- Portions: 2
- Cooking methods: Oven
- Cuisine: Italian
- Energy 747.21 (Kcal)
- Carbohydrates 67.89 (g) of which sugars 5.70 (g)
- Proteins 64.84 (g)
- Fat 25.82 (g) of which saturated 5.32 (g)of which unsaturated 7.66 (g)
- Fibers 8.17 (g)
- Sodium 1,185.50 (mg)
Indicative values for a portion of 325 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 sea bream (Medium)
- 1.5 lbs potatoes
- 2 cloves garlic
- to taste thyme
- to taste pepper
- to taste salt
- 2 tablespoons extra virgin olive oil
Tools
To bake the fish, I recommend a good non-stick pan to use less fat.
- 1 Baking Pan
- 1 Knife
- 1 Parchment Paper
Preparation
If you buy the fish already cleaned, remember to tell them it’s for baking, so it just needs to be gutted.
You will prepare a very tasty, light main course that is usually appreciated even by children.
Peel and wash the potatoes well, cut them into chunks, and place them in the pan.
Season the potatoes with salt, pepper, herbs, chopped garlic, and olive oil. Stir well and let them season in the pan.
If you bought it whole, clean the fish by making a small incision under the belly and removing the entrails. Rinse the fish under water, place it on a sheet of parchment paper, and inside the pocket you’ve created with the knife, add salt, pepper, and a halved garlic clove. Wrap the fish in the parchment paper like a candy.
Place the wrapped fish on top of the potatoes without adding more oil. Bake in a hot oven at 425-445°F. Let it cook for about an hour, turning the potatoes and fish over halfway through.
Around 45-50 minutes, you can take the fish out with the paper, place it on a flat plate, and let it cool a bit while the potatoes finish roasting.
I suggest deboning the fish directly on the parchment paper where it was cooked, transferring the flesh onto a serving plate or directly into the pan with the potatoes. When you’ve deboned it all, don’t waste the liquid left on the parchment paper; try to pour it over the fish and potatoes, avoiding spills.
NOTES
Sea bream with potatoes is best consumed freshly baked, but it can easily be reheated in the microwave or 5 minutes in the oven, and it will be perfect again. I mention this because we might prepare it a little ahead of time. I recommend cleaning it from the skin and bones and reheating it when ready to eat.
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Frequently Asked Questions
Is this recipe only good for sea bream?
You can prepare with the same recipe sea bass, John Dory, snapper, and similar juicy-fleshed fish.
