Oven-Baked Sea Bream
with Chilli Spiked Mediterranean Vegetables
The inspiration for this dish came from a sleepy little fishing village in Sicily. Fishermen head back into port in the morning and a queue of locals and restaurant owners jostle for position on the dockside to get the first pick. We’ve combined sea bream with a classic Italian mixture of tomatoes, garlic and chilli, to create a recipe that lifts us out of the kitchen and puts us right back on the dock of that bay. Bravissimo!
The quantities provided above are averages only.
Boxes and ingredients are packed in facilities that handles Peanut, Nuts, Sesame, Fish, Crustaceans, Milk, Egg, Mustard, Celery, Soya, Gluten and Sulphites. Due to the war in Ukraine, it has been necessary to substitute sunflower oil with rapeseed oil in some products without a label change. The FSA have advised that allergic reactions to rapeseed oil are rare.
Ingredients
1
Lemon
4
Sea Bass Fillets
(Contains Fish)
2
Red Chilli
3
Garlic Clove
1
Cherry Tomatoes
2
Courgette
(May contain Celery)
2
New Potatoes
1
Dried Italian Herbs
Nutritional information
Utensils
Instructions
Pre-heat your oven to 220 degrees and boil a large pot of water for the potatoes. Zest the lemon (but don’t grate down to the bitter white part). Put both this and the lemon juice over the sea bream, with a pinch of salt and pepper.
Cut the chilli in half lengthways, remove the seeds and then finely chop. Peel and finely chop the garlic and cut the cherry tomatoes in half. Slice the courgette in half lengthways then slice each half lengthways again into four strips, chop the strips into 1cm cubes. Cut the new potatoes into halves (or quarters for the bigger ones!).
Boil your potatoes with a pinch of salt for around 10 mins. Tip: The potatoes are cooked when you can easily slip a knife through them. Once they are done, simply drain and leave to the side, with the lid on, to keep warm for later.
Heat a splash of olive oil in a non-stick frying pan on high heat and stir-fry your courgette with a pinch of salt. Tip: If you only have a small frying pan, then cook your courgette in smaller batches, so that you can brown it off nicely rather than stew. Set aside.
Heat another splash of olive oil in the (now empty) pan on high heat. Cook your chilli and garlic for 1 minute, then add in your tomatoes and Italian herbs and cook until your tomatoes are soft (about 4 mins). Tip: Add the chilli to taste but, be warned, it’s hot!
Drizzle some olive oil on a baking tray and put it in your oven for 2 mins to get nice and hot. Take the tray out of your oven (with a mitt!) and place your fish on it, skin-side down. Tip: Be careful as it’ll sizzle and might splash. Cook for 6 mins on the top shelf.
To serve, simply stir together your potatoes, courgette and your tomato mixture. Check for seasoning and add a little more salt or pepper if necessary. Top your delicious Mediterranean medley with your perfectly cooked fish.
