Pan-Seared Gilthead Bream: A Flavorful Mediterranean Delight
If you’re looking to prepare a simple yet elegant dish that brings the Mediterranean to your table, look no further than Pan-Seared Gilthead Bream. This recipe, featuring fresh gilthead bream cooked to perfection in a fragrant blend of olive oil, garlic, and seasonal vegetables, is perfect for a family dinner or when hosting guests. The combination of tender fish, sweet carrots, and zucchini, paired with the aromatic addition of fresh thyme, offers a delicious balance of flavors. It’s a light, healthy, and satisfying meal that’s easy to prepare, ensuring a memorable experience with minimal effort.
Ingredients for Pan-Seared Gilthead Bream:
| Ingredient | Quantity |
|---|---|
| Gilthead Bream (Orata) | 1100g (2 fish, approx. 400g each) |
| Extra Virgin Olive Oil | 30g |
| Carrots | 150g |
| Zucchini | 150g |
| Fresh Spring Onion (Cipollotto) | 70g |
| Garlic Clove | 1 |
| Fresh Thyme | To taste |
| Salt and Pepper | To taste |
Nutritional Information (per serving, based on 4 servings):
| Nutrient | Amount |
|---|---|
| Calories | ~220 kcal |
| Protein | ~25g |
| Carbohydrates | ~10g |
| Fat | ~12g |
| Fiber | ~3g |
| Sodium | ~350mg |
Instructions for Pan-Seared Gilthead Bream:
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Preparing the Gilthead Bream:
Begin by preparing the gilthead bream. If the fish is not pre-cleaned, carefully make a slit along the belly using kitchen scissors to remove the insides. Gently rinse the fish under cold running water, ensuring all excess debris is washed away. If you purchase fish that’s already gutted, the weight should be around 400g per fish. -
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Chopping the Vegetables:
While the fish is drying, turn your attention to the vegetables. Start by washing and peeling the carrots. Cut them into thin rounds, about 5mm thick. Next, prepare the zucchini by washing them thoroughly, removing the ends, and cutting them in half lengthwise. Slice each half into smaller pieces for easy cooking. Finally, wash the spring onion (cipollotto), trim the root end, and cut it into thin rounds, approximately 5mm thick. -
Cooking the Garlic and Olive Oil:
In a large non-stick skillet, heat the extra virgin olive oil over medium heat. Add the whole garlic clove (keeping it in its skin) to the pan, allowing it to sizzle and infuse the oil with its flavor. Let it cook for about 2 minutes or until fragrant, being careful not to burn it. -
Seating the Gilthead Bream:
Once the oil is infused with the garlic, remove the garlic clove from the pan. Place the cleaned gilthead bream gently into the skillet, ensuring it sits comfortably in the hot oil. Add the sliced carrots, zucchini, and spring onion around the fish. -
Seasoning:
Season the dish generously with salt and freshly ground black pepper. Add a few sprigs of fresh thyme on top of the vegetables for an aromatic kick. -
Simmering the Fish:
Cover the skillet with a lid to trap the moisture and flavors inside. Let the fish cook for about 15-20 minutes, depending on the size of the fish. You’ll know the fish is ready when it’s opaque and flakes easily with a fork. If the fish is particularly thick, you may need to cook it for a few additional minutes. -
Serving:
Once the gilthead bream is cooked through, carefully remove it from the skillet and place it on a serving platter. Arrange the vegetables around the fish, making sure to include all the beautiful caramelized bits from the pan. Garnish with additional fresh thyme if desired. -
Final Touches:
Serve your Pan-Seared Gilthead Bream with a drizzle of the infused olive oil from the pan, and enjoy the harmony of fresh flavors. This dish pairs wonderfully with a light salad or some roasted potatoes for a complete meal.
Tips for Success:
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Choosing Fresh Fish: When selecting gilthead bream, look for firm flesh and a clean, ocean-like smell. If possible, buy the fish whole and have it cleaned by your fishmonger for a more authentic experience.
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Cooking Time: The cooking time can vary depending on the size of the fish. Generally, allow 10 minutes of cooking per inch of thickness.
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Vegetable Variations: Feel free to experiment with different vegetables, such as bell peppers or cherry tomatoes, to add variety to the dish.
Why You’ll Love This Recipe:
- Simple Yet Flavorful: This recipe combines minimal ingredients with bold flavors, showcasing the natural taste of the fish without overpowering it.
- Health-Conscious: With heart-healthy olive oil and a variety of fresh vegetables, this dish is packed with nutrients and low in calories.
- Quick & Easy: Ready in under 30 minutes, this pan-seared gilthead bream is perfect for busy weekdays or a relaxed weekend dinner.
- Elegant & Impressive: Although simple to make, this dish looks sophisticated enough to serve at a dinner party or special occasion.
Enjoy the delicate flavors of this Mediterranean-inspired recipe, and let the simplicity of fresh fish and vegetables shine on your dinner table. Whether it’s for a family meal or a special gathering, this Pan-Seared Gilthead Bream will surely be a hit!
