Green bean stew

Bream baked with green beans and cherry tomatoes - a freshwater delicacy

Preparation time: 15 minutes
Baking time: 35 minutes
Total time: 50 minutes
Servings: 4

Ingredients:

- 1.5 kg bream (a half)
- 2 tablespoons Greek fish seasoning (rosemary, oregano, white pepper, chili flakes)
- 2 tablespoons oregano-infused olive oil (or regular olive oil)
- 1 tablespoon garlic flakes
- Salt, to taste
- Oil for spraying
- 500 g green beans (frozen or fresh)
- 300 g cherry tomatoes (or canned tomatoes with basil, garlic, and chili)
- 2 tablespoons olive oil
- Green leek leaves and diced red pepper for garnish

A bit of history:

Bream, also known as "brama," is a freshwater fish that has caught the attention of food enthusiasts due to its juicy and slightly sweet flesh. In many cultures, fish preparation has been an art passed down through generations, with each piece having its own traditions and recipes. Here, we focus on a simple and delicious recipe that highlights its refined taste and soft texture.

Step by step for a perfect result:

1. Preparing the fish: Start by washing the bream well under cold running water. Use a paper towel to dry it, ensuring it is completely drained. Then, with a sharp knife, make diagonal cuts on both sides of the fish. These cuts will help the meat cook evenly and allow for better marination.

2. Marinating: In a small bowl, mix the salt, Greek fish seasoning, and garlic flakes. Use this mixture to rub the fish, ensuring that every portion is well covered. Cover the bream with plastic wrap and let it chill for an hour. This step is essential to allow the flavors to penetrate the meat.

3. Preparing the vegetables: While the fish is marinating, you can prepare the green beans. If using frozen beans, make sure to let them thaw. In a pan, add 2 tablespoons of olive oil and sauté the green beans over medium heat for 5-7 minutes. Add salt to taste. If using fresh cherry tomatoes, add them to the pan for the last few minutes of cooking so they warm up and release their natural juice.

4. Baking the fish: Preheat the oven to 200°C. Place the bream in a baking dish and spray it with oil on both sides. This will help achieve a golden and crispy crust. Bake the fish in the oven for about 30 minutes, or until the flesh turns opaque and lightly browns. Baking time may vary depending on the oven, so it's good to check every 5 minutes.

5. Adding vegetables to the dish: After the fish has been in the oven for 30 minutes, add the green beans and cherry tomatoes to the dish, placing them next to the fish. Lightly spray with oil and let it bake for another 5 minutes, until everything is heated through.

6. Serving: Remove the dish from the oven and let it rest for a few minutes. Serve the bream warm, accompanied by green beans and cherry tomatoes. Garnish with green leek leaves and diced red pepper for a colorful and appetizing look.

Suggestions and variations:

- Ingredient variations: If you want to experiment, you can add a few slices of lemon over the fish before baking, giving it a fresh note. You can also replace green beans with asparagus or zucchini, depending on your preferences.
- For spice lovers: Add some chili flakes to the fish mixture for a spicy kick.
- Recommended drinks: This dish pairs wonderfully with a dry white wine, but also with a cold herbal tea on warm days.

Frequently asked questions:

- How can I check if the fish is cooked? The fish meat should be opaque and flake easily with a fork. If it is still translucent, it needs more time in the oven.
- How can I remove bones more efficiently? To remove smaller bones, you can fry the fish whole. The small bones will brown and become edible. If you prefer, you can fillet it before cooking.

Nutritional benefits:

Bream is an excellent source of protein, rich in Omega-3 fatty acids that support heart health. Additionally, green beans are a good source of fiber and vitamins, contributing to a healthy and balanced diet. This recipe is not only delicious but also nutritious, making it an excellent choice for family meals.

In conclusion, this baked bream recipe with green beans and cherry tomatoes is simple, quick, and full of flavor, perfect for a cozy dinner or a special occasion. Try it and let yourself be carried away by its refined tastes! Enjoy your meal!