Sea Bream in Salt Crust
Sea Bream in Salt Crust - Fine Mediterranean cuisine for the holidays - easy and delicious!
Healthy, because
Even smarter
Nutritional values
In the salt crust, the protein-rich fish not only remains beautifully juicy and aromatic, but is also cooked without any fat. In addition to colour, the vegetables bring a thick portion of vitamin C into play; tomatoes provide cell protection.
The coarser the salt, the easier it is to form the protective shell for the fish. Take a look on the shelf at the Turkish greengrocer: there you can often get very coarse sea salt at a particularly favourable price.
(Percentage of daily recommendation)
| Calorie | 422 cal. | (20 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.5 g | (32 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 3.7 μg | (19 %) | ||
| Vitamin E | 11.2 mg | (93 %) | ||
| Vitamin K | 60.2 μg | (100 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 9.3 mg | (78 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 81 μg | (27 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 23 μg | (51 %) | ||
| Vitamin B₁₂ | 5 μg | (167 %) | ||
| Vitamin C | 184 mg | (194 %) | ||
| Potassium | 1,102 mg | (28 %) | ||
| Calcium | 103 mg | (10 %) | ||
| Magnesium | 93 mg | (31 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 106 μg | (53 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 4.3 g | |||
| Uric acid | 238 mg | |||
| Cholesterol | 63 mg | |||
| Complete sugar | 13 g |
Ingredients
- Ingredients
- 2 Bell pepper (1 red, 1 yellow)
- 1 whole Sea bream (cleaned and scaled, ready to cook, about 500 grams)
- 2 sprigs thyme
- 2 sprigs parsley
- 4 sprigs Basil
- 3 sprigs Tarragon
- 3 garlic cloves
- 3 ½ lbs coarse Sea salt
- 4 eggs
- 4 ozs Pastry flour
- 2 ozs cornstarch
- 3 ripe Tomatoes (from the vine; about 200 grams)
- 1 red onion
- 3 Tbsps olive oil
- ½ red chili pepper
- 1 oz sun-dried tomatoes (in oil)
- 2 Tbsps Caper
- 1 Tbsp black olives (pitted)
- Sea salt
Kitchen utensils
Preparation steps
Quarter bell peppers, remove seeds, rinse and place skin-side up on a baking sheet. Roast on the middle rack of heated grill oven or broiler until blackened and blistered, 10-15 minutes. Remove from oven, cover with damp paper towels and let cool slightly.
Rinse the fish well inside and out and pat dry. Cut off the fins with kitchen shears.
Rinse herbs and shake dry. Peel garlic cloves. Tuck 2 sprigs each of thyme, parsley and basil along with 2 cloves of garlic into the fish cavity.
In a large bowl, whisk together the eggs, flour, cornstarch and sea salt. Line a baking sheet with aluminum foil.
Distribute about half of the salt mixture on the baking sheet, covering a surface slightly larger than the fish. Place the fish on top and cover with the remaining salt mixture, pressing firmly to adhere. Bake on second shelf from the bottom of preheated oven at 180°C (fan 160°C, gas mark 2-3) (approximately 350°F/convection 325°F) for about 25 minutes.
Meanwhile, cut out stem ends of tomatoes and plunge into boiling water. Remove with a slotted spoon and plunge into a bowl of ice water.
Peel tomatoes, quarter, core and cut flesh into strips.
With a sharp knife, remove the skins of the cooled peppers. Cut the flesh diagonally into pieces.
Peel onion, halve and cut into slices. Cut the remaining clove of garlic into slices.
In a skillet, heat the oil over medium heat. Cook the onion and garlic slices until translucent, about 5 minutes. Add the bell peppers and tomatoes and cook until softened and heated through, another 4-5 minutes.
Cut the chile pepper piece lengthwise, remove seeds, rinse and chop finely. Drain the sun-dried tomatoes and finely chop. Drain the capers.
Coarsely chop the olives. Add chile pepper, olives, sun-dried tomatoes and capers to the vegetables in the skillet. Mix everything well and season with salt.
Pluck leaves from the remaining basil and tarragon, chop coarsely and mix with the vegetables. Keep warm.
Remove fish from oven and cut off the salt crust carefully with a serrated knife.
Carefully lift off the "cover" of salt, remove the fish from the salt crust and fillet the fish. Serve with the peperonata.
