This Mediterranean-inspired dish features fresh seabream seared in a skillet with a medley of vibrant vegetables like tomatoes, onions, red peppers, and chili peppers. The sea bream is infused with aromatic herbs like thyme, oregano, and estragon and then finished in the oven for a perfectly tender and flavorful result. This one-pan method ensures minimal cleanup and maximum flavor.
Preparation Time
- Prep Time: 20 minutes
- Cook Time: 40 minutes
- Total Time: 1 hour
Ingredients (Serves 4)
- 1 whole sea bream (about 1-1.2 kg), cleaned and scaled
- 1 large onion, sliced
- 1 bunch of fresh green onions, chopped
- 1 red bell pepper, chopped
- 1-2 chili peppers, sliced
- 4-5 cherry tomatoes, halved
- 3 cloves garlic, minced
- 3 tablespoons extra virgin olive oil
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 tablespoon estragon (tarragon)
- Salt and black pepper, to taste
- Lemon wedges for serving
1 tablespoon is circa 15 ml, and a teaspoon is circa 5 ml.
Preparation Method
Step 1: Preheat the Oven
Preheat your oven to 200°C (390°F).
Step 2: Season the Sea Bream
Pat the sea bream dry and rub it with one tablespoon of olive oil, salt, black pepper, oregano, thyme, and estragon. Be sure to season both the inside and outside of the fish. For added flavor, you can also stuff the cavity of the fish with some of the garlic and a few sprigs of thyme.
Step 3: Sear the Vegetables
Heat 2 tablespoons of olive oil in a large oven-safe skillet over medium heat. Add the sliced onions, garlic, red bell pepper, chili peppers, and fresh green onions to the skillet. Sauté for 5-7 minutes, stirring occasionally, until the vegetables soften and become fragrant. Add the cherry tomatoes in the last 2 minutes of cooking, just until they begin to blister.
Step 4: Sear the Sea Bream
Push the sautéed vegetables to the sides of the skillet to make space for the fish. Place the seasoned sea bream in the middle of the skillet and sear for 3-4 minutes on each side until the skin begins to crisp up.
Step 5: Transfer to the Oven
Transfer the skillet to the preheated oven once the sea bream is nicely seared. Roast the fish and vegetables in the oven for 20-25 minutes, or until the fish is cooked and flakes easily with a fork. The vegetables will continue to soften and caramelize, adding depth to the dish.
Step 6: Serve
Once cooked, carefully remove the skillet from the oven. Garnish the fish and vegetables with fresh lemon wedges and additional fresh herbs if desired. Serve immediately.
Tips and Tricks
- Sea Bream Freshness: To ensure that your sea bream is fresh, check for bright, clear eyes and firm, shiny flesh. Our guide provides general principles for choosing fish on the market.
- Skillet Choice: To quickly transfer from the stovetop to the oven, use an oven-safe skillet, such as a cast-iron or stainless-steel pan.
- Additional Flavors: For an extra burst of flavor, drizzle the fish with white wine or lemon juice before baking it.
Serving Suggestions
This dish pairs beautifully with roasted potatoes or a light side salad. A simple couscous or quinoa salad with herbs and lemon would perfectly complement the Mediterranean flavors.
Wine Matching
Pair this flavorful sea bream dish with a crisp white wine such as a Sauvignon Blanc or a Bulgarian Misket. These wines have bright acidity and herbal notes that complement the aromatic herbs and vegetables in the dish.
Nutritional Information (per serving)
- Calories: 450 kcal
- Protein: 38g
- Fat: 22g
- Carbohydrates: 15g
- Fiber: 5g
Dietary Modifications
- Gluten-Free: This dish is naturally gluten-free.
- Dairy-Free: It is also dairy-free, making it ideal for those avoiding lactose.
Storage Suggestions
- Refrigeration: Store any leftovers in an airtight container in the refrigerator for up to 2 days. Reheat in the oven or on the stovetop to maintain the texture.
- Freezing: It’s best to enjoy the sea bream fresh, but if necessary, you can freeze the fish separately for a short time. Thaw overnight in the refrigerator before reheating.
About Sea Bream with Vegetables
Sea bream is a versatile and flavorful fish commonly found in Mediterranean cuisine. Cooking it in a skillet with fresh vegetables and aromatic herbs enhances its natural sweetness and ensures a juicy, tender result. Combining peppers, onions, and cherry tomatoes creates a colorful, vibrant, healthy, and satisfying dish.
Cultural Context
This Mediterranean-style dish is inspired by traditional recipes from Greece and Italy, where fresh, whole fish is often prepared with herbs and vegetables. Oregano, thyme, and estragon are typical of Mediterranean cooking, infusing the dish with bright, earthy flavors. Cooking the sea bream first on the stovetop and then in the oven ensures the fish remains moist while developing a deliciously crispy skin.
