Whole fried sea bream with potatoes and olives
Treat yourself to a delicious culinary experience with our irresistible recipe for whole fried sea bream with potatoes and olives. By expertly roasting the fish together with the potatoes, this dish creates a harmonious blend of delicate flavors. The juicy sea bream, the tender potatoes and the salty olives create a symphony of flavors that will pamper your taste buds. As the ingredients cook together, their juices mingle, flavoring and enriching each bite. Let yourself be transported to a world of pure gastronomic delights and enjoy the delicious harmony of flavors in every bite. A truly remarkable and unforgettable dining experience!
Ingredients
- 400 g new or small potatoes
- large handful of small black olives
- 1 garlic clove, minced
- Large bunch of flat-leaf parsley, leaves roughly chopped, stalks set aside
- 2 tbsp olive oil
- Zest half a lemon
- 1 whole sea bream, approx. 450 g, gutted, head up
- small glass of white wine
Preparation steps
- Preheat the oven to 220°C/fan 200°C/gas 7.
- Boil the potatoes in boiling water for about 10 minutes, cut them into thick slices and then let them cool.
- In a bowl, mix the potatoes with the olives, garlic, half the chopped parsley, half the olive oil, lemon zest and salt and pepper.
- Pour this mixture into the bottom of a medium gratin dish.
- Season the fish and place the parsley stalks in the cavity.
- Place the fish on top of the potatoes and drizzle with the remaining olive oil.
- Bake for 15 minutes until the potatoes become crispy around the edges.
- Pour over the wine and return to the oven for another 10 minutes, until the potatoes are browned and the fish is cooked through.
- Remove the dish from the oven, sprinkle the remaining parsley over it and place the dish on the table.
- When serving, don’t forget the lovely white wine juice at the bottom of the bowl.
- Delicious with a simple bowl of spinach.
Nutritional Information
Equipment and tools
- Knife
- dulcimer
- baking pan
- Tongs
- platter
Allergen information
This recipe may contain the following allergens:
- Garlic
- Olives
Storage and leftovers
If you have leftovers, store them in an airtight container in the refrigerator. They can be consumed within 2-3 days.
Health benefits of whole fried bream with potatoes and olives
If you love seafood and are looking for a healthy and delicious meal, whole fried sea bream with potatoes and olives is an excellent choice. This tasty dish offers numerous health benefits thanks to its nutritious ingredients. Let’s take a closer look at how this recipe can improve your well-being.
Nutrient-rich potatoes
The recipe calls for 400g of new or small potatoes, which are not only filling and tasty, but also have high nutritional value. Potatoes are a rich source of fiber, which aids digestion and helps maintain a healthy weight. They also contain a lot of vitamin C, which strengthens the immune system and promotes healthy skin. In addition, potatoes provide important minerals such as potassium and manganese.
Heart-healthy olives
Small black olives are another key ingredient in this recipe and offer a number of health benefits. Olives are known for their healthy monounsaturated fats, which may help reduce the risk of heart disease. They also contain antioxidant compounds that have anti-inflammatory properties and may support brain health. Including olives in your diet can contribute to overall well-being.
Nutrient-rich parsley
The recipe includes a large bunch of flat-leaf parsley, a versatile herb that enhances both the flavor and nutritional value of the dish. Parsley is an excellent source of vitamins A, C and K as well as folic acid and iron. It also contains powerful antioxidants like flavonoids and carotenoids, which can help protect against chronic diseases and promote healthy aging.
Healthy fats in olive oil
Olive oil used in the roasting recipe is a source of healthy fats that can benefit your health when consumed in moderation. The monounsaturated fats found in olive oil are known to support heart health by lowering bad cholesterol levels. Additionally, olive oil contains powerful antioxidants that can protect against inflammation and oxidative stress.
Rich in omega-3 fatty acids with sea bream
The star of this dish is the whole sea bream, with its tender white flesh and distinctive flavor. Sea bream is not only delicious, but also a great source of omega-3 fatty acids. These essential fats have been linked to numerous health benefits, including reduced inflammation, improved brain function, and reduced risk of chronic diseases such as heart disease.
Refined with white wine
The recipe calls for a small glass of white wine, which not only adds depth to the flavors but also offers potential health benefits. Moderate wine consumption has been linked to a lower risk of heart disease thanks to the presence of antioxidants such as resveratrol. However, for a balanced and healthy lifestyle, it is important to drink alcohol in moderation.
