EatSmarter exclusive recipe

Sea Bream in Salt Crust

with Braised Vegetables (Peperonata)
Average: 4.8 (4 votes)
(4 votes)
Sea Bream in Salt Crust

Sea Bream in Salt Crust - Fine Mediterranean cuisine for the holidays - easy and delicious!

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Health Score:
9,3 / 10
1 hr

Healthy, because

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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.

1 serving contains
(Percentage of daily recommendation)
Calorie422 kcal(20 %)
Protein32 g(33 %)
Fat26 g(22 %)
Carbohydrates12 g(8 %)
Sugar added0 g(0 %)
Roughage9.5 g(32 %)
Vitamin A0.6 mg(75 %)
Vitamin D3.7 μg(19 %)
Vitamin E11.2 mg(93 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin9.3 mg(78 %)
Vitamin B₆1 mg(71 %)
Folate81 μg(27 %)
Pantothenic acid1.2 mg(20 %)
Biotin23 μg(51 %)
Vitamin B₁₂5 μg(167 %)
Vitamin C184 mg(194 %)
Potassium1,102 mg(28 %)
Calcium103 mg(10 %)
Magnesium93 mg(31 %)
Iron3.6 mg(24 %)
Iodine106 μg(53 %)
Zinc1.5 mg(19 %)
Saturated fatty acids4.3 g
Uric acid238 mg
Cholesterol63 mg
Development of this recipe:


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
3 ½ pounds coarse Sea salt
4 eggs
4 ounces Pastry flour
2 ounces cornstarch
3 ripe tomatoes (from the vine; about 200 grams)
1 red onion
3 tablespoons olive oil
½ red chile pepper
1 ounce sun-dried tomatoes (in oil)
2 tablespoons Caper
1 tablespoon black olives (pitted)
Sea salt
How healthy are the main ingredients?
olive oilBasilTarragonthymeparsleygarlic

Kitchen utensils

1 Cutting board, 1 Paper towel, 1 Kitchen shears, 1 Large knife, 1 Small knife, 2 Baking sheets, 1 Aluminum foil, 1 Serrated knife, 1 Tablespoon, 1 large Bowl, 1 Slotted spoon, 1 Wooden spoon, 1 large Skillet, 1 Slotted spatula, 1 Whisk

Preparation steps

Sea Bream in Salt Crust preparation step 1

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.

Sea Bream in Salt Crust preparation step 2

Rinse the fish well inside and out and pat dry. Cut off the fins with  kitchen shears.

Sea Bream in Salt Crust preparation step 3

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.

Sea Bream in Salt Crust preparation step 4

In a large bowl, whisk together the eggs, flour, cornstarch and sea salt. Line a baking sheet with aluminum foil.

Sea Bream in Salt Crust preparation step 5

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.

Sea Bream in Salt Crust preparation step 6

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.

Sea Bream in Salt Crust preparation step 7

Peel tomatoes, quarter, core and cut flesh into strips.

Sea Bream in Salt Crust preparation step 8

With a sharp knife, remove the skins of the cooled peppers. Cut the flesh diagonally into pieces.

Sea Bream in Salt Crust preparation step 9

Peel onion, halve and cut into slices. Cut the remaining clove of garlic into slices.

Sea Bream in Salt Crust preparation step 10

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.

Sea Bream in Salt Crust preparation step 11

Cut the chile pepper piece lengthwise, remove seeds, rinse and chop finely. Drain the sun-dried tomatoes and finely chop. Drain the capers.

Sea Bream in Salt Crust preparation step 12

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.

Sea Bream in Salt Crust preparation step 13

Pluck leaves from the remaining basil and tarragon, chop coarsely and mix with the vegetables. Keep warm.

Sea Bream in Salt Crust preparation step 14

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.