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Pan-fried sea bream with olive and tomato tapenade recipe
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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
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
If you haven't got any new potatoes, try dicing a large white potato instead
Each serving contains
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Energy
1210kj
290kcal
14%
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Fat
14g
20%
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Saturates
1g
5%
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Sugars
2g
2%
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Salt
2.1g
35%
of the reference intake
Carbohydrate 11.9g
Protein 30.5g
Fibre 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.