Baked sea bream

Oven-baked sea bream with garlic sauce and vegetables

If you're looking for a simple yet sophisticated recipe that will impress both family and guests, then oven-baked sea bream is the perfect choice. This dish is not only healthy but also full of flavors, based on fresh fish and seasonal vegetables. Let's discover together how to transform a few simple ingredients into a true feast!

Preparation time:
- Preparation time: 15 minutes
- Cooking time: 40 minutes
- Total time: 55 minutes
- Servings: 2

Necessary ingredients:
- 2 pieces of sea bream (about 300 g each, fresh and cleaned)
- 1 head of garlic
- 1 large tomato (ripe and flavorful)
- 2 medium potatoes
- Salt and pepper to taste
- 200 g of green beans (fresh or frozen)
- Fresh sage leaves (or dried, but fresh has a more intense flavor)
- 4 tablespoons of extra virgin olive oil

Necessary utensils:
- Baking dish or oven tray
- Aluminum foil
- Pot for boiling
- Mortar or blender for garlic sauce
- Plates for serving

Step by step for a perfect sea bream:

1. Preparing the fish:
- Start by washing the sea bream well under a stream of cold water. Make sure they are cleaned of scales and intestines.
- Dry the fish with a paper towel to remove excess water.

2. Seasoning:
- Sprinkle each sea bream with salt and pepper on both sides and inside the belly. This step is essential to highlight the natural flavor of the fish.
- Inside each sea bream's belly, place a few sage leaves. Sage adds a special aroma and authentic flavor to the dish.

3. Baking:
- Place the sea bream in a baking dish and drizzle them with olive oil. This will help brown the fish and create a delicious crust.
- Cover the dish with aluminum foil to retain moisture and cook the fish evenly. Place the dish in a preheated oven at 180 degrees Celsius and let it cook for 30 minutes.

4. Preparing the vegetables:
- In the meantime, peel and wash the potatoes, then cut them into cubes. Boil them in a pot of water with salt. After 10 minutes, add the green beans and continue boiling everything for 5-7 minutes, until the vegetables are tender but crunchy.
- Meanwhile, prepare the garlic sauce. Peel the head of garlic and crush the cloves in a bowl. Add a little salt and, optionally, a few drops of water to form a paste. Finally, take the tomato, blanch it for a few seconds in boiling water, peel it, and mash it, then mix it with the garlic sauce.

5. Finishing the dish:
- After 30 minutes, remove the aluminum foil from the dish with the sea bream. Let the fish brown for an additional 5-10 minutes until it becomes golden and appetizing.
- Once the sea bream is ready, take it out of the oven and place it on plates. Serve it alongside the boiled potatoes and green beans, with the garlic sauce on top.

Serving suggestions and variations:
- You can add a few slices of lemon on top of the sea bream for an extra touch of freshness.
- If you want a spicy note, add some finely chopped chili peppers to the garlic sauce.
- This recipe pairs wonderfully with a glass of dry white wine, which will complement the fine flavors of the fish.

Frequently asked questions:
- Can I use another type of fish?
Yes, you can replace the sea bream with another white fish, such as perch or trout, but the cooking time may vary.
- How can I make the garlic sauce creamier?
Add a tablespoon of olive oil to the garlic sauce and mix well for a smoother texture.
- Is this recipe healthy?
Yes, sea bream is rich in protein and omega-3 fatty acids, while the vegetables add essential fiber and vitamins.

Nutritional benefits:
Fish is an excellent source of high-quality protein and omega-3 fatty acids, essential for heart health. Green beans are rich in vitamins A, C, and K, while tomatoes contribute important antioxidants. This recipe is perfect for a nutritious yet easily digestible meal.

Personal note:
For me, oven-baked sea bream means a quiet family evening, savoring Mediterranean flavors that remind us of moments spent with loved ones. This recipe is not just about the dish itself but also about the joy of cooking together and creating delicious memories.

I hope this recipe inspires you and brings a touch of joy to your kitchen. Enjoy your meal!