Pan-fried sea bream with olive and tomato tapenade recipe
Make this dish with fresh fish to enjoy a healthy meal packed with flavour. This recipe works just as well with sea bass if you can't get hold of sea bream.
See method- Serves 4
- 10 mins to prepare and 15 mins to cook
- 290 calories / serving
Ingredients
- 250g (8oz) new potatoes
- 1 large red chilli, finely sliced
- 150g (5oz) broccoli, cut into florets
- 4 sea bream fillets, or sea bass fillets, or other white fish fillets
For the tapenade
- 70g (3oz) pitted black olives
- 50g (2oz) sundried tomatoes
- 1 garlic clove, crushed
- 2 anchovy fillets
- ½ lemon, juiced
- small handful basil, finely chopped
Each serving contains
- Energy
- 1210kJ 290.0kcal
- Fat
- 14g
- Saturates
- 1g
- Salt
- 2.1g
- Sugars
- 2g
of the Reference intake
Carbohydrate 11.9gProtein 30.5gFibre 2.9g
Method
- Firstly, prepare your tapenade. Finely chop the olives, tomatoes, garlic and anchovies. Squeeze in the lemon and mix well. (Add the basil just before serving.) Set aside until needed.
- Bring a large pan of water to the boil and cook the potatoes for 10-12 minutes or until tender. While they’re cooking, sprinkle the chilli over the broccoli, then steam until soft but with a little bite.
- Make 3 or 4 slashes through the bream’s skin. Season, then fry, skin-side down, on a medium heat for 4 minutes. Turn over and fry for a further 2 minutes. Add the basil to the tapenade. Serve the fish with a spoonful or so of tapenade, alongside the broccoli and new potatoes.
- See more Fish recipes
- Sea bream may only be available in limited stores.
