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Pan-fried sea bream with olive and tomato tapenade recipe

2 ratings

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. See method

Serves 4
10 mins to prepare and 15 mins to cook
290 calories / serving

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

If you haven't got any new potatoes, try dicing a large white potato instead

Each serving contains

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

Method

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.

See more Fish recipes

* Sea bream may only be available in limited stores.