EatSmarter exclusive recipe

Grilled Sea Bream

with Olive and Tomato Filling
3.75
Average: 3.8 (4 votes)
(4 votes)
Grilled Sea Bream

Grilled Sea Bream - Finest fish stuffed with an aromatic filling

share Share
print
bookmark_border Copy URL
Health Score:
Health Score
8,6 / 10
Difficulty:
moderate
Difficulty
Preparation:
40 min.
Preparation
ready in 50 min.
Ready in
Calories:
305
calories
Calories

Healthy, because

Even smarter

Nutritional values

The Mediterranean fish scores with its abundant protein and low-fat meat. This is why olives and pickled tomatoes are completely unproblematic here, especially as the oil fruits still have unsaturated fatty acids.

Since sea bream live in the sea, their iodine content is also quite considerable - good for the thyroid gland, which needs the trace element for hormone production.

1 serving contains
(Percentage of daily recommendation)
Calorie305 kcal(15 %)
Protein39 g(40 %)
Fat11 g(9 %)
Carbohydrates10 g(7 %)
Sugar added0 g(0 %)
Roughage1.5 g(5 %)
Vitamin A0.1 mg(13 %)
Vitamin D1.8 μg(9 %)
Vitamin E3.9 mg(33 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.2 mg(18 %)
Niacin11.9 mg(99 %)
Vitamin B₆0.7 mg(50 %)
Folate19 μg(6 %)
Pantothenic acid0.3 mg(5 %)
Biotin1.8 μg(4 %)
Vitamin B₁₂0.8 μg(27 %)
Vitamin C8 mg(8 %)
Potassium777 mg(19 %)
Calcium117 mg(12 %)
Magnesium170 mg(57 %)
Iron1.9 mg(13 %)
Iodine60 μg(30 %)
Zinc4.2 mg(53 %)
Saturated fatty acids3.7 g
Uric acid349 mg
Cholesterol70 mg
Development of this recipe:

Ingredients

for
2
Ingredients
2
Sea Bream (each about 350 grams, ready to cook)
freshly ground Pepper
2
2
2
1 slice
4
green Olives (about 10 grams, pitted)
4
Black olives (about 10 grams, pitted)
½ bunch
50 grams
1
small Lemon
Preparation

Kitchen utensils

1 Cutting board, 1 Paper towel, 1 Small knife, 1 Tea strainer, 1 Small bowl, 1 Tablespoon, 1 Non-stick pan, 1 Wooden spoon, 1 Bowl, 1 Large knife, 4 Toothpicks, 2 Fish grill baskets, 1 Sieve

Preparation steps

1.
Grilled Sea Bream preparation step 1

Rinse fish inside and out under cold water. Pat dry with paper towels and season the inside and outside with salt and pepper.  

2.
Grilled Sea Bream preparation step 2

Peel and finely chop the garlic and shallots. 

3.
Grilled Sea Bream preparation step 3

Drain the sun-dried tomatoes, reserving the oil in a bowl.

4.
Grilled Sea Bream preparation step 4

Cut the toast into very small cubes.

5.
Grilled Sea Bream preparation step 5

Heat 1 tablespoon of the reserved tomato oil in a non-stick skillet. Add bread cubes and toast over medium heat until golden brown, about 2 minutes.  

6.
Grilled Sea Bream preparation step 6

Add garlic and shallots and fry for 2-3 minutes.  Remove from heat, place mixture in a bowl and let cool slightly. 

7.
Grilled Sea Bream preparation step 7

Finely chop the sun-dried tomatoes and both olives, then add to the bread mixture. Rinse lemon thyme, shake dry and strip leaves. Add to the bread mixture along with the cheese. Season with salt and pepper. 

8.
Grilled Sea Bream preparation step 8

Spoon the filling into the cavities of the fish and close with toothpicks. Place the fish in a grilling basket.

9.
Grilled Sea Bream preparation step 9

Rinse lemon in hot water and wipe dry. Cut into thin slices and place on top of the fish.  Close grill basket and grill until fish is opaque, 15-20 minutes, turning halfway through. Serve immediately.