Pan-fried sea bream with olive and tomato tapenade recipe

  • Serves 4
  • 10 mins to prepare and 15 mins to cook
  • 290 calories / serving
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Make this dish with fresh fish to enjoy a healthy meal packed with flavour. This recipe works just as well with sea bass if you can't get hold of sea bream.

Firstly, prepare your tapenade. Finely chop the olives, tomatoes, garlic and anchovies. Squeeze in the lemon and mix well. (Add the basil just before serving.) Set aside until needed.

Bring a large pan of water to the boil and cook the potatoes for 10-12 minutes or until tender. While they’re cooking, sprinkle the chilli over the broccoli, then steam until soft but with a little bite.

Make 3 or 4 slashes through the bream’s skin. Season, then fry, skin-side down, on a medium heat for 4 minutes. Turn over and fry for a further 2 minutes. Add the basil to the tapenade. Serve the fish with a spoonful or so of tapenade, alongside the broccoli and new potatoes.

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* Sea bream may only be available in limited stores.

  • Ingredients

  • 250g (8oz) new potatoes
  • 1 large red chilli, finely sliced
  • 150g (5oz) broccoli, cut into florets
  • 4 sea bream fillets, or sea bass fillets, or other white fish fillets
  • For the tapenade

  • 70g (3oz) pitted black olives
  • 50g (2oz) sundried tomatoes
  • 1 garlic clove, crushed
  • 2 anchovy fillets
  • ½ lemon, juiced
  • small handful basil, finely chopped
  • Energy 1210kj 290kcal 14%
  • Fat 14g 20%
  • Saturates 1g 5%
  • Sugars 2g 2%
  • Salt 2.1g 35%

of the reference intake
Carbohydrate 11.9g Protein 30.5g Fibre 2.9g


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