Mediterranean plate

Mediterranean Sea Bream with Tomatoes and Olives – A Culinary Journey in Every Bite

In this article, I will teach you how to prepare a simple yet incredibly flavorful recipe: Mediterranean sea bream with cherry tomatoes and olives. This recipe is not only delicious but also brings fresh and healthy flavors to your table, characteristic of the Mediterranean region. Cooking fish may seem intimidating to some, but I will guide you step by step, providing you with some useful tips to achieve a perfect result.

Preparation time: 10 minutes
Cooking time: 30 minutes
Total time: 40 minutes
Servings: 3

Necessary ingredients:

- 3 pieces of sea bream (approximately 1-1.5 kg)
- 250 g cherry tomatoes
- 150 g pitted black olives
- 1/2 teaspoon cumin
- Salt to taste
- Pepper to taste
- 1/2 cup of water
- 3 tablespoons of extra virgin olive oil

A bit of history:
Sea bream is a fish appreciated in many cultures, often associated with traditional dishes from the Mediterranean area. This simple recipe, with fresh ingredients, reflects the Mediterranean philosophy of eating healthily and balanced. Besides its wonderful taste, sea bream is rich in protein and omega-3 fatty acids, essential for heart health.

Preparing the sea bream:

1. Preparing the fish: Start by cleaning and washing the sea bream. Make sure to remove all scales and entrails, and wash the fish well under cold running water. This is an essential step to ensure a pleasant texture and fresh taste.

2. Preparing the baking dish: Take a baking tray and grease it with olive oil. This will not only prevent the fish from sticking but will also add a subtle flavor to the dish.

3. Preparing the vegetable mix: Cut the cherry tomatoes in halves or quarters, depending on their size. Chop the olives into smaller pieces for even distribution. Place the tomatoes and olives in a bowl, add salt, pepper, and cumin. Mix the ingredients well to combine the flavors.

4. Assembling the dish: Place the sea bream in the tray, then pour the tomato and olive mixture over the fish. Add the cup of water to the tray, which will help maintain moisture during baking.

5. Baking: Preheat the oven to 180°C and place the tray with the sea bream inside. Bake for about 30 minutes, or until the fish turns opaque and flakes easily with a fork. Don’t forget to check occasionally to avoid drying out the dish.

Serving suggestions:
After removing the tray from the oven, let it rest for a few minutes. Serve the sea bream hot, garnished with fresh herbs such as parsley or dill. This recipe pairs perfectly with a crunchy green salad or mashed potatoes.

Frequently asked questions:

- Can I use another type of fish? Of course! This recipe can also be adapted with other types of white fish, such as dorado or cod.

- How can I store leftovers? If there are leftover portions, keep them in an airtight container in the refrigerator for 2-3 days. Reheat in the oven to maintain texture.

- Is this recipe diet-friendly? Absolutely! Sea bream is an excellent source of protein and omega-3 fatty acids. With fresh vegetables and a little olive oil, you will have a healthy and satisfying dish.

- What drinks pair well with this recipe? I recommend a dry white wine or a citrus aperitif, which will beautifully complement the Mediterranean flavors of the dish.

Personalized variant:
For a unique touch, add a few slices of lemon and green olives to the vegetable mix. The citrus aroma will provide a pleasant contrast and enhance the fish's flavor. You can also experiment with herbs like basil or oregano to add an extra dimension to the flavors.

Calories and nutritional benefits:
A serving of Mediterranean sea bream contains approximately 350-400 calories, depending on the size of the fish and the amount of olive oil used. Besides quality proteins, this dish offers essential vitamins and minerals, such as vitamins A, D, and B12, iron, and selenium, which are important for overall health.

In conclusion, preparing Mediterranean sea bream with tomatoes and olives is a culinary experience full of flavor and health. I hope you enjoyed this recipe and that you will try to reproduce it at home. Bon appétit!