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Mediterranean Sea Bream with Fennel and Cherry Tomatoes
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Light and Delicious

Mediterranean Sea Bream with Fennel and Tomatoes

This one-pan sea bream with fennel and cherry tomatoes is a light main dish, prepared in just 30 minutes. Perfect for hot spring and summer days.

Mediterranean Sea Bream with Fennel and Tomatoes
How many times a week do you guys eat fish? We try to eat them at least once every 10 days but for some reason, we haven’t managed to post more recipes on the blog. We plan on changing that in the near future, so fish lovers, stay tuned. This sea bream recipe is easy to make and it’s a great way to use the whole fish. We first pan-fry the sea bream in a skillet and then serve it with an incredibly tasty Mediterranean sauce that’s full of good things such as fennel, capers, cherry tomatoes, lemon. In Italy, this dish is also known as Acqua pazza. An easy recipe that doesn’t take a lot of time or effort. There’s no need for an extra side, but if you feel like going the extra mile, serve this delight with baked potatoes or white bread. Easy, tasty, delicious and good for you too.

 

One-pan Sea Bream

This is such a great fish recipe when you don’t want to complicate things and want to keep it nice and simple, especially during hot spring and summer days. This one-pan fish dish is also perfect for a healthy, tasty midweek lunch or dinner because it is:

  • easy to make
  • made in just 30 minutes
  • quick, light and healthy
  • you can use the whole fish
  • full of vitamins and vegetables
  • juicy and perfectly cooked fish
  • dairy free and gluten free

Ingredients

There aren't many ingredients in this recipe, but the dish is still rich and super tasty.

Sea Bream - Always use a local fish from a sustainable source. If Sea Bream isn't available in your area you can use whole sea bass, red mullet, trout. The fish should be scaled, gutted with gills removed. 

Olive Oil - Olive oil, fish and sea are a natural Mediterranean combination that always wins. We don't recommend any olive oil substitutions.

Fennel - Fennel is a wonderful vegetable that goes amazingly well with fish. Use sliced fresh fennel. Leafy part can be used as a herb. If for some reason you can't find fennel in your local store or if you don't like it, you can leave it out and only use tomatoes.

Cherry Tomatoes - You can any other type of tomato too or if they aren't in season, you can use a few sun-dried tomatoes too.

Wine - Use dry white wine, for example, Chardonnay. The alcohol will evaporate.

Mediterranean Sea Bream with Fennel and Cherry Tomatoes

 

One Pan Sea Bream with Fennel and Cherry Tomatoes

 

Can I use a fillet instead of the whole fish?

You can. However, the preparation time is slightly different. Place the fish fillet (skin side down) to a hot pan. Pan fry for about 3 - 4 minutes, then turn around and fry for another minute. Remove the fillet from the pan and continue preparing the vegetables and sauce. Once you've added the capers, place the fillet back into the pan.

Spread

If you have any leftovers from the fish, you can use them (without the bones and the skin) in a delicious homemade fish spread.

Sea Bream with Fennel and Cherry Tomatoes

 

Mediterranean Sea Bream with Fennel and Cherry Tomatoes

 

Other tasty fish dishes to try

 

Lets get cooking!

ONLY A FEW MOMENTS SPENT IN THE KITCHEN AND YOU WILL HAVE THIS FANTASTIC DISH IN FRONT OF YOU.
  • serves
    2
    people
  • preparation:
    10
    minutes
  • cook:
    25
    minutes
  • total time:
    35
    minutes

METHOD

  • preparation

    Pat dry the fish with paper towels on both sides. Using a sharp knife cut the skin on both sides of the fish twice, approx 0.5 cm / 0.2-inch deep. Drizzle with olive oil. Clean the fennel and cut it on 2 cm (1-inch) slices. Halve the cherry tomatoes.

  • pan fry the fish

    Place a frying pan over medium-high heat. Add one tablespoon of olive oil. Gently place the fish into a hot pan. Cook for about 4 - 5 minutes on each side (depending on the size). Season with salt once you turn the fish.

  • Sauce

    Add sliced garlic, fennel, cherry tomatoes and two slices of lemon to the fish. Pour in the white wine and water. Season with salt slightly (don't forget that the fish is salty already). Cook for about 10 minutes on low heat, then add the capers and cook for an additional 5 minutes.

  • Serve

    Divide the dish between two plates. Add the veggies and serve. Optionally serve with baked potato wedges or white bread. Enjoy.

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