One-pan Sea Bream
This is such a great fish recipe when you don’t want to complicate things and want to keep it nice and simple, especially during hot spring and summer days. This one-pan fish dish is also perfect for a healthy, tasty midweek lunch or dinner because it is:
- easy to make
- made in just 30 minutes
- quick, light and healthy
- you can use the whole fish
- full of vitamins and vegetables
- juicy and perfectly cooked fish
- dairy free and gluten free
There aren't many ingredients in this recipe, but the dish is still rich and super tasty.
Sea Bream - Always use a local fish from a sustainable source. If Sea Bream isn't available in your area you can use whole sea bass, red mullet, trout. The fish should be scaled, gutted with gills removed.
Olive Oil - Olive oil, fish and sea are a natural Mediterranean combination that always wins. We don't recommend any olive oil substitutions.
Fennel - Fennel is a wonderful vegetable that goes amazingly well with fish. Use sliced fresh fennel. Leafy part can be used as a herb. If for some reason you can't find fennel in your local store or if you don't like it, you can leave it out and only use tomatoes.
Cherry Tomatoes - You can any other type of tomato too or if they aren't in season, you can use a few sun-dried tomatoes too.
Wine - Use dry white wine, for example, Chardonnay. The alcohol will evaporate.
Can I use a fillet instead of the whole fish?
You can. However, the preparation time is slightly different. Place the fish fillet (skin side down) to a hot pan. Pan fry for about 3 - 4 minutes, then turn around and fry for another minute. Remove the fillet from the pan and continue preparing the vegetables and sauce. Once you've added the capers, place the fillet back into the pan.
If you have any leftovers from the fish, you can use them (without the bones and the skin) in a delicious homemade fish spread.
Other tasty fish dishes to try