Mediterranean Style Sea Bream (Orata alla Mediterranea)
Category: Main Course
Servings: 4
This Mediterranean-style sea bream (orata alla mediterranea) is a perfect blend of fresh ingredients, making it an incredibly flavorful and healthy dish. Ideal for a family meal or a gathering with friends, the delicate fish pairs wonderfully with tomatoes, olives, and capers, all infused with aromatic herbs. The simplicity of this dish highlights the best of Mediterranean flavors while keeping preparation and cooking easy and straightforward.
Ingredients
| Ingredient | Quantity |
|---|---|
| Sea bream (Orata) | 700g |
| Extra virgin olive oil | 30g |
| Salt | To taste |
| Black pepper | To taste |
| Garlic | 2 cloves |
| Black olives (pitted) | 100g |
| Cherry tomatoes | 200g |
| Fresh thyme | A few sprigs |
| Salted capers | 1 tablespoon |
Nutritional Information
| Nutrient | Amount per serving |
|---|---|
| Calories | ~350 kcal |
| Protein | ~25g |
| Fat | ~20g |
| Carbohydrates | ~10g |
| Fiber | ~3g |
| Sodium | ~400mg |
Instructions
-
Prepare the Fish:
Begin by cleaning the sea bream. Using kitchen scissors, trim off the fins of each fish, then use a fish scaler or the back of a knife to carefully remove the scales, starting from the head and moving towards the tail.
Next, make an incision along the belly of each fish, from the tail to the head, and remove the internal organs. Wash the fish thoroughly under cold running water to ensure it’s clean and ready for stuffing. -
Stuff the Fish:
Stuff the cavity of each sea bream with a few sprigs of fresh thyme and a peeled garlic clove. These aromatic ingredients will infuse the fish with a wonderful fragrance as it cooks. -
Prepare the Baking Dish:
Take a baking dish and drizzle a small amount of extra virgin olive oil over the bottom. This will prevent the fish from sticking and add flavor during the roasting process. Place the stuffed fish in the baking dish, ensuring they are lying flat. -
Prepare the Vegetables:
Wash the cherry tomatoes under cold water, then slice them in half. Arrange the halved tomatoes around the sea bream in the baking dish, creating a colorful base for the fish.
Rinse the salted capers thoroughly under cold water to remove the excess salt. Scatter the capers around the fish, along with the pitted black olives. -
Season and Bake:
Season the fish with salt and black pepper to taste. Drizzle the fish and vegetables with a generous amount of olive oil to ensure they remain moist while roasting. Add a couple of fresh thyme sprigs on top of the fish to enhance the herbal aroma as it bakes. -
Roast:
Preheat your oven to 180°C (350°F). Place the baking dish in the oven and roast for about 30-40 minutes, depending on the size of your fish. The sea bream should be golden brown on the outside and tender and flaky on the inside when it’s fully cooked. -
Serve:
Once cooked, remove the fish from the oven and let it rest for a few minutes. Serve the Mediterranean-style sea bream on a platter, garnished with the roasted vegetables and the flavorful olive oil from the baking dish. This dish pairs beautifully with a light salad or a side of roasted potatoes.
This Mediterranean-style sea bream is a wonderfully light yet satisfying meal that captures the essence of Mediterranean cuisine. It’s not only healthy but also bursting with fresh, vibrant flavors from the olives, capers, and tomatoes. Whether you’re hosting a dinner party or enjoying a cozy meal at home, this recipe will undoubtedly become a favorite in your cooking repertoire.
