Zambezi Baked Sea Bream Recipe: A Flavorful African Delight
Description:
Zambezi Baked Sea Bream, also known as Shama with Relish, is a delightful fusion of flavors from the African coast. The sea bream is marinated with aromatic spices, stuffed with fresh vegetables, and baked to perfection, delivering a medium level of spice with a tantalizing aroma that fills the room. Ideal for those looking to explore bold, exciting flavors, this dish is a perfect balance of savory, tangy, and slightly spicy elements.
This recipe serves two people, making it an ideal choice for a cozy dinner, and it’s perfect for those seeking a lactose-free, gluten-free meal. Whether you’re a fan of seafood or new to it, this simple yet flavorful dish will quickly become a favorite.
Prep Time: 5 minutes
Cook Time: 20–30 minutes
Serves: 2
Spice Level: Medium
Rating: 4.0 (7 votes)
Dietary Information: Lactose-Free
Ingredients
| Ingredient | Quantity |
|---|---|
| Whole Sea Bream (or Sea Bass fillets) | 2 whole |
| Onion, sliced | 1 medium |
| Green pepper, chopped | 1 medium |
| Tomato, chopped | 1 medium |
| Garlic cloves | 3 cloves |
| Ginger, peeled and sliced | 2 cm piece |
| Red chili | 1 whole |
| Salt | ½ tsp |
| Lemon | 1/2, for squeezing |
| Fresh coriander (optional) | A handful, chopped |
| Chilli flakes | ½ tsp |
Instructions
-
Preheat the Oven
Begin by preheating your oven to 180ºC (350ºF) to ensure it’s hot and ready for baking. -
Prepare the Fish
If using whole sea bream, remove any scales, clean, and wash the fish thoroughly. Using a sharp knife, make 3 or 4 slits on both sides of the fish to allow the flavors to penetrate. Set the fish aside while you prepare the spice mix. -
Make the Spice Paste
In a pestle and mortar, crush the coriander seeds, cumin seeds, and black peppercorns into a fine powder. Transfer this to a bowl, and add chopped curry leaves, turmeric, chili powder, and methi (fenugreek leaves). Stir in the oil to create a smooth paste that will coat the fish beautifully. -
Prepare the Vegetable Relish
Slice the ginger, garlic, and chili. Chop the green pepper, tomato, and onion into small pieces. Mix the sliced ginger, garlic, chili, peppers, and tomato in a bowl to create the vegetable relish that will be stuffed into the fish. -
Stuff and Coat the Fish
Rub some of the spice paste inside the fish to allow the flavors to infuse. Stuff the fish with the prepared vegetable relish. Coat the outside of the fish with the remaining spice paste, ensuring it’s fully covered for maximum flavor. -
Wrap and Bake
Lay the fish on a piece of aluminum foil, and fold the foil over the fish, creating a neat parcel that will seal in all the flavors. Place the parcel on a baking sheet and cook in the preheated oven for 20–30 minutes, depending on the size of the fish. You’ll know the fish is done when it is opaque and flakes easily with a fork.For an added twist, you can also cook this on the BBQ to give it a smoky flavor that will enhance the spices.
-
Finish and Serve
Once the fish is cooked, remove it from the oven and carefully open the foil parcel, releasing the aromatic steam. For extra crispiness, you can place the fish under a hot grill for a few minutes.Serve the Zambezi Baked Sea Bream on a platter with some freshly cooked rice. Squeeze a little lemon juice over the fish for added tang, and sprinkle fresh coriander and chili flakes to taste for an extra layer of flavor.
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | Approx. 330 |
| Protein | 40g |
| Carbohydrates | 15g |
| Fat | 15g |
| Fiber | 3g |
| Sodium | 250mg |
| Sugar | 6g |
Allergen Information
This dish is naturally lactose-free, making it suitable for those with lactose intolerance. It does not contain gluten, but be mindful of any spice mixes you use, as some may contain hidden allergens. Always check the labels of pre-ground spices.
Dietary Preferences
- Lactose-Free
- Gluten-Free (Ensure the spice mix is free of gluten)
- Low Carb (Ideal for low-carb dieters)
Cooking Tips & Variations
- Seafood Variation: While sea bream is the star of this recipe, you can substitute with other firm fish like snapper, grouper, or even a rich white fish like cod.
- Vegetarian Option: To make this dish vegetarian, you can stuff the fish with roasted vegetables like zucchini, eggplant, and bell peppers, or even try a tofu stuffing.
- BBQ Twist: Cooking the fish on the BBQ imparts a smoky flavor that complements the spices beautifully. Just be sure to wrap the fish securely in foil to keep the moisture in while cooking.
- Spice Level: Adjust the level of chili based on your personal preference. For a milder version, omit the fresh chili and reduce the chili flakes.
Conclusion
Zambezi Baked Sea Bream is a flavorful, fragrant dish that combines the perfect balance of spices, fresh vegetables, and tender fish. This meal is not only quick and easy to prepare, but it’s also packed with vibrant, healthful ingredients. The tangy lemon and fresh coriander add a burst of freshness that perfectly complements the richness of the fish. Whether you’re hosting a small gathering or enjoying a special meal for two, this dish is guaranteed to impress with its depth of flavor and bold African-inspired flair.
