Mediterranean sea bream baked in the oven

Mediterranean sea bream baked in the oven

This is a very simple recipe to make, delicious and nutritious. It contains an excellent source of Omega-3 (sea bream) and can be adapted for any type of fish.

Did you know that we should consume at least 2x/week of oily fish, such as sea bream, salmon, sea bass, sardines, (1 serving = 140 g) or 1 small can of salmon or canned sardines?

Did you know that Omega-3 is important for your heart, blood vessels, lungs and the immune and hormone systems.
Omega-3 is also important for the development of the retina (eyes) and brain in infants.

Ingredients (2 portions)

• 2 sea bass
• Juice of 1 lemon
• 2 cloves of garlic, minced
• 1 tablespoon dried coriander
• Pinch of salt
• 1 large onion, sliced
• 1 large tomato, sliced
• 2 slices of lemon
• Half red pepper, cut into strips
• Half a yellow pepper, sliced
• 3 potatoes, medium sized, sliced
• 1 teaspoon paprika
• 1 tablespoon olive oil
• 1 cup boiling water
• 1 tablespoon tomato in pureed concentrate

Recipe of Mediterranean sea bream baked in the oven

Method

1. Season the sea bass with lemon juice, garlic, dried coriander and salt.
2. In a pyrex, place the onion, tomato and peppers, and potatoes, in layers. Add the paprika on top of the potatoes.
3. Place the sea bass on top of the potatoes. 
4. Dilute the concentrated pureed tomato in a cup of boiled water and place in the pyrex.
5. Add the olive oil.
6. Bake at 160 C for 40 minutes.​​

If you make this recipe, let me know in the comments how you like it.
For more recipes, please check the blog.

Author

Joana Jardim
UK Registered Dietitian
MSc Clinical Nutrition
​Founder of YourDietAdvice.com