Integrating Innovative Approaches for Competitive and Sustainable Performance across the Mediterranean Aquaculture Value Chain

Consumer Corner

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
Method

  1. 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.
  2. Add the peas and simmer for 2 minutes.
  3. 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).
  4. 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.
  5. 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.)

 

Page updated: April 5, 2019