Cook Sea Bream Fillets Food

HEALTHY OVEN BAKED SEA BREAM FILLETS

Steps:

• Preheat oven to 380 degrees Fahrenheit.
• Slice lemon and lay it on the bottom of the baking dish to cover it. Wash and dry fillets with paper towel. Place on top of lemon.
• Season with salt and pepper.
• Add capers and cherry tomatoes on top of sea bream. You can also add some lemon slice on top too for decoration.
• Place it in the oven and bake for 15 minutes. Turn the broiler and broil for just couple minutes.

BAKED SEA BREAM WITH GARLIC AND ROSEMARY

Steps:

• Preheat the oven to 220C/430F/Gas 7. Using a sharp, flexible knife, remove the fillets from the sea bream (or ask your fishmonger to do this for you).
• Place a large piece of aluminium foil, about 60cm/24in long, onto a work surface and cover with a layer of parchment paper almost the same size. Fold over the edges so that the foil and parchment are secured together.
• Place the fillets onto the parchment paper and scatter over the roasted garlic cloves (squeeze them gently to release the soft insides as you do so). Crumble over the dried chilli and scatter over some rosemary leaves. Season with sea salt and pour over the wine. Drizzle over the olive oil.
• Seal the parchment paper and foil around the fish. Start at the ends, rolling them inwards to ensure the ends are properly sealed, then crimp the sides to create a pasty-shaped parcel. The parcel should be tightly sealed so that the fish steams as it cooks without any steam escaping.
• Place the fish in a roasting tray and roast for 8-10 minutes.
• When cooked, remove from the oven and place onto a large serving plate. Carefully undo the foil and parchment, folding back the sides. To serve, sprinkle over some chopped fresh parsley and squeeze over fresh lemon juice to taste.

BAKED SEA BREAM WITH TOMATOES & CORIANDER

Steps:

• Heat the oven to 200C/180C fan/gas 6. Slice the potatoes thinly, put in a large saucepan and cover with cold salted water. Bring to the boil and drain, then lay onto the base of a lightly oiled large baking tray. Scatter over the garlic, chilli, saffron and a little of the coriander.
• Slash the fish through the flesh down to the bone - this allows it to cook evenly and quicker than normal. Season and rub with the olive oil. Lay the fish on the potatoes and top with the lime juice, wine, tomatoes and pine nuts. Lay the pancetta slices over the fish and bake for 20-25 mins or until the fish is cooked through. Check by pulling out one of the fins on the back, it should come away easily. Serve the fish scattered with the remaining coriander.

TANDOORI SPICED SEA BREAM

Steps:

• Mix the tandoori butter ingredients, plus some seasoning, in a small food processor or with a hand-held blender until smooth. Scrape onto cling film, then use the cling film to help you roll it into a cylinder. Twist the ends to seal in the butter and chill until firm. The butter will last in the fridge for a week, or in the freezer for up to 3 months.
• Heat a heavy-based frying pan with a drizzle of oil until really hot. Season the fish, then place in the pan, skin-side down, and cook for 4-5 mins until crisp and almost cooked through. Carefully turn over, add a good tbsp of tandoori butter to the pan and spoon it over the fish as it melts. Serve straight away with the Crushed saffron potatoes and Green beans with coconut (recipes below), with any pan juices poured over.

BARBECUED BREAM WITH SPRING ONIONS, LEMON & CHILLI

Steps:

• Light the barbecue. Season the inside of the bream and stuff with the onion and lemon slices.
• When the coals are ashen, carefully spread them out in a circle about 30cm in diameter. For the topping, put the spring onions, garlic, whole chillies and lemon halves, cut-side down, onto the grill. Cook for 10-12 mins, turning halfway through, until the veg starts to colour and soften.
• Rub a little of the olive oil over the outside of the fish and lay on the grill. Do this carefully, as the oil on the fish skin may start to catch and burn.
• Remove the veg and lemons from the grill. Finely chop the spring onions and chillies (remove the seeds if you don't want it to be too hot), tip into a bowl and squeeze the garlic from its skin. Squeeze over the barbecued lemon and drizzle with the rest of the oil.
• After 8-10 mins, carefully turn the fish using tongs and a fish slice, if needed to prevent it breaking apart. Cook for another 8 mins, then check the fish is cooked through by pulling a piece of skin away - the flesh should be opaque.
• When the fish is ready, remove to a serving plate and pour over the veg topping. Season and serve with the new potatoes. For children, flake the fish onto plates, checking for bones as you do.