A very simple seafood main course, yet rich in flavor and aroma… the sea bream fillets with white wine and shallots are tasty and delicate, quick to make, but also suitable for more refined fish menus. The fillets are baked (so they don’t break and remain compact), while the accompanying sauce cooks in the pan over low heat. An easy recipe with few ingredients, capable of enhancing fresh fish fillets without covering up their flavor… try it yourself!
Here are more ideas for your seafood menus:
- Difficulty: Easy
- Cost: Economical
- Preparation time: 15 Minutes
- Portions: 4 People
- Cooking methods: Stove, Oven
- Cuisine: Fish
- Seasonality: All seasons
- Energy 231.69 (Kcal)
- Carbohydrates 5.57 (g) of which sugars 3.30 (g)
- Proteins 36.01 (g)
- Fat 7.42 (g) of which saturated 2.25 (g)of which unsaturated 4.81 (g)
- Fibers 0.74 (g)
- Sodium 100.90 (mg)
Indicative values for a portion of 110 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 (about 1.5-1.8 lbs)
- 4 shallots
- 1 glass dry white wine
- parsley
- lemon zest
- extra virgin olive oil
- butter
- salt
- pepper
- breadcrumbs (to taste)
Tools
- Baking sheet
- Frying pan
- Cutting board
- Tweezers
Preparation
Clean the sea bream fillets by removing the bones with tweezers, rinse them and dry them well with paper towels.
Place them in a baking sheet, adding a pinch of salt and a drizzle of oil. If desired, you can season them with herbs and sprinkle with a little breadcrumbs (1).
Bake in the oven at 356°F for about 15 minutes, adjusting according to weight and thickness.
Meanwhile, peel the shallots and chop them together with a small bunch of parsley.
Put the mixture in a frying pan with a drizzle of oil and a small piece of butter. Sauté for a few minutes, then deglaze with the white wine and let it evaporate (2).
The shallots should be very soft and almost transparent.
When the fillets are ready, transfer them to the pan, add a pinch of pepper and some grated lemon zest.
Let them simmer over low heat for 3-4 minutes, without turning the fillets, but sprinkling their surface with the sauce.
The sea bream fillets with white wine and shallots are ready, place them on a platter and serve hot… enjoy your meal!
Tips and notes
You can adapt the recipe to other fish fillets, such as sea bass, sole, grouper, or trout.
You can cook the fillets in a pan instead of the oven, just be careful not to break them while turning.
FAQ (Questions and Answers)
Can I use frozen fillets?
Of course, but I recommend always using fresh fish. If you can’t find sea bream, other white fish fillets will do.
