HelloFresharrow right iconarrow right iconRecipesarrow right iconarrow right iconOven Baked Sea Bream
topBanner
Oven-Baked Sea Bream

Oven-Baked Sea Bream

with Chilli Spiked Mediterranean Vegetables

Read more

The inspiration for this dish came from a sleepy little fishing village in Sicily. Fishermen head back into port in the morning and a queue of locals and restaurant owners jostle for position on the dockside to get the first pick. We’ve combined sea bream with a classic Italian mixture of tomatoes, garlic and chilli, to create a recipe that lifts us out of the kitchen and puts us right back on the dock of that bay. Bravissimo!

Tags:HealthyFamily Friendly
Allergens:Fish

Boxes and ingredients are packed in facilities that handles Peanut, Nuts, Sesame, Fish, Crustaceans, Milk, Egg, Mustard, Celery, Soya, Gluten and Sulphites. Due to the conflict in Ukraine, it has been necessary to substitute sunflower oil with rapeseed oil in some products without a label change. The FSA have advised that allergic reactions to rapeseed oil are rare.

Preparation Time30 minutes
Difficulty levelMedium
Ingredients

serving 4 people

Ingredientsarrow down iconarrow down icon

serving 4 people

1 unit(s)

Lemon

4 unit(s)

Sea Bass Fillets

(ContainsFish)

2 tsp

Red Chilli

3 unit(s)

Garlic Clove

1 punnet(s)

Cherry Tomatoes

2 unit(s)

Courgette

2 pack(s)

New Potatoes

1 tsp

Dried Italian Style Herbs

Nutritional information/ per serving
Nutritional informationarrow down iconarrow down icon
/ per serving
Energy (kcal)333 kcal
Energy (kJ)1393.2720000000002 kJ
Fat6.0 g
of which saturates2.0 g
Carbohydrate35 g
of which sugars0.0 g
Protein40 g
Salt0.0 g
Always refer to the product label for the most accurate ingredient and allergen information.
Utensils
Utensilsarrow down iconarrow down icon
Zester
Knife
Pan with Lid
Frying Pan
Baking Tray
Instructionsarrow up iconarrow up icon
download icondownload icon
1

Pre-heat your oven to 220 degrees and boil a large pot of water for the potatoes. Zest the lemon (but don’t grate down to the bitter white part). Put both this and the lemon juice over the sea bream, with a pinch of salt and pepper.

2

Cut the chilli in half lengthways, remove the seeds and then finely chop. Peel and finely chop the garlic and cut the cherry tomatoes in half. Slice the courgette in half lengthways then slice each half lengthways again into four strips, chop the strips into 1cm cubes. Cut the new potatoes into halves (or quarters for the bigger ones!).

3

Boil your potatoes with a pinch of salt for around 10 mins. Tip: The potatoes are cooked when you can easily slip a knife through them. Once they are done, simply drain and leave to the side, with the lid on, to keep warm for later.

4

Heat a splash of olive oil in a non-stick frying pan on high heat and stir-fry your courgette with a pinch of salt. Tip: If you only have a small frying pan, then cook your courgette in smaller batches, so that you can brown it off nicely rather than stew. Set aside.

5

Heat another splash of olive oil in the (now empty) pan on high heat. Cook your chilli and garlic for 1 minute, then add in your tomatoes and Italian herbs and cook until your tomatoes are soft (about 4 mins). Tip: Add the chilli to taste but, be warned, it’s hot!

6

Drizzle some olive oil on a baking tray and put it in your oven for 2 mins to get nice and hot. Take the tray out of your oven (with a mitt!) and place your fish on it, skin-side down. Tip: Be careful as it’ll sizzle and might splash. Cook for 6 mins on the top shelf.

7

To serve, simply stir together your potatoes, courgette and your tomato mixture. Check for seasoning and add a little more salt or pepper if necessary. Top your delicious Mediterranean medley with your perfectly cooked fish.