Baked sea bream with vegetable casserole

Sea Bream with Oven-Roasted Vegetable Stew

If you're looking for a delicious and healthy recipe that combines the fresh taste of fish with the intense flavors of vegetables, you've come to the right place. Sea bream with oven-roasted vegetable stew is a perfect choice for a special dinner, as well as for days when you want to indulge in a simple yet sophisticated meal. This recipe is not only tasty but also packed with nutritional benefits, rich in proteins and vitamins.

Preparation time: 15 minutes
Marinating time: 2 hours
Cooking time: 45 minutes
Total: 3 hours
Servings: 4

Ingredients

- 2 medium sea bream (approximately 300-400 g each)
- 3 large onions
- 3 ripe tomatoes
- 1/2 red bell pepper
- 1/2 green bell pepper
- 4 tablespoons extra virgin olive oil
- 1 teaspoon coarse salt
- 1/2 teaspoon ground black pepper
- 3 cloves of crushed garlic
- 1 glass of white wine (preferably dry)
- 2 tablespoons tomato paste
- 1 bay leaf
- 1/2 kg potatoes

A Brief History

Sea bream, a fish appreciated worldwide, is renowned for its white, succulent flesh, having a delicate flavor that pairs wonderfully with various vegetables. Baking sea bream is a traditional cooking method that preserves all the nutrients and flavors, and adding vegetables makes this dish an excellent choice for a balanced diet. The vegetable stew, also known as ceboliada, is a wonderful base that enhances the fish's taste.

Step-by-Step Instructions

1. Marinating the fish
Start by cleaning the sea bream. Make sure to remove all the entrails and scales. Rinse them well under cold running water. Then, in a bowl, sprinkle coarse salt, pepper, and crushed garlic over the entire surface of the fish. Drizzle with olive oil and let them marinate in the refrigerator for 2 hours. Marinating not only enhances the flavor but also makes the flesh more tender.

2. Preparing the vegetable stew
While the fish is marinating, prepare the vegetable stew. Slice the onions thinly, cut the peppers into strips, and dice the tomatoes. In a pot, add 2 tablespoons of olive oil and the onions. Cook on low heat, occasionally adding a little water and covering with a lid, until the onions become translucent (about 10-15 minutes). This technique helps caramelize the onions, enhancing their sweetness.

3. Adding the vegetables
Once the onions are ready, add the peppers and a pinch of salt. Let the vegetables soften for another 15 minutes. Then add the tomatoes, bay leaf, and cover again. Cook on low heat for 5 minutes. Add the white wine and tomato paste, mixing well. Let it simmer for a few minutes, then turn off the heat.

4. Assembling the dish
Preheat the oven to 180°C. In a baking dish, add a layer of cooked vegetables, then carefully place the marinated fish on top. Pour the remaining vegetable sauce over the fish. Cover the dish with aluminum foil to retain moisture.

5. Baking
Place the dish in the preheated oven and let it bake for 30-45 minutes. The fish should be fully cooked and flake easily with a fork.

6. Boiling the potatoes
While the fish is cooking, peel the potatoes and cut them into large pieces. Boil them in salted water for about 20-25 minutes until they are soft but not falling apart.

7. Serving
Serve the sea bream with the boiled potatoes, generously drizzling with the sauce from the dish. This dish is delicious alongside a glass of chilled white wine.

Useful Tips

- Choosing the fish: Buy fresh sea bream; a fresh fish has clear eyes and red gills. If you can't find sea bream, you can also use other types of white fish, such as perch or trout.
- Variations: You can experiment with vegetables by adding zucchini or eggplant. You can also substitute the white wine with rosé wine for a slightly different flavor.
- Extra sauce: If you like your sauce spicier, add some chopped chili pepper to the vegetable stew.
- Creative serving: For an elegant presentation, serve the fish on a large platter, garnished with lemon slices and olives.

Frequently Asked Questions

- What other sides go well with sea bream? You can add a fresh green salad or grilled vegetables.
- Is this recipe healthy? Yes, sea bream is an excellent source of protein and omega-3 fatty acids, and the vegetables provide important vitamins and minerals.
- How long can the recipe be stored? The fish can be kept in the refrigerator for 1-2 days, but it's best enjoyed immediately after preparation.

I hope you enjoy this recipe for sea bream with oven-roasted vegetable stew. It’s a meal that combines tradition with modern taste, perfect for savoring with loved ones. Cook with your heart, and the result will be worth it!