According to health specialists, as a rich source of omega-3 highly unsaturated fatty acids, eating cultured sea bass and gilthead sea bream twice a week been shown to help maintain heart health.
Below we provide you with a tasty and healthy recipe. Try it out and let us know what you think!
Sea bream with braised summer vegetables
Ingredients
- 1 tbsp. olive oil
- 2 Shallots, finely sliced
- 225 g New potatoes, cut into 5mm slices
- 200 ml Hot fish or light chicken stock
- 2 Sprigs of tarragon, leaves and stalks separated
- 100 g Freshly shelled young peas
- 15 g butter
- 4 Sea bream fillets, about 350g
- 75 ml dry white wine
- 1 tbsp. Capers, drained and rinsed
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Method
- Put the oil in a sauté pan, add the shallots and fry gently for 5 minutes until softened. Add the potatoes, stock and tarragon stalks, and bring to the boil. Cover and simmer gently for 10-15 minutes until tender.
- Add the peas and simmer for 2 minutes.
- In a separate pan, heat the butter over a medium to high heat until the butter stops foaming. Fry the fish skin-side down for about 2 minutes until golden and crisp. Deglaze the pan with the wine and tip into the vegetable pan (to add valuable flavour).
- Arrange the fish on top of the vegetables, skin side up, cover and take off the heat. Leave to sit for 2-3 minutes to finish cooking.
- Serve the vegetables in pasta bowls with the cooking liquor, topped with a seabream fillet. Garnish with chopped tarragon leaves and scatter with capers. (If you prefer a crispy fish skin, cook the vegetables as above and fry the fish in a separate pan for 2 minutes, then turn and finish cooking for 1 minute.)
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