.:: Med Diet - Mediterranean diet ::.


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Baked sea bream filet

(4 servings/30 minutes)

 Utensils
 knife
baking tray

Ingredients
4 sea bream filets (130 g each one)
6 courgettes
200 g of pachino/ciliegino tomatoes
10 g of thyme/marjoram
100 g of olives
1 pinch of oregano
extra virgin olive oil
salt and pepper

Preparation
• Place the sea bream filets on a baking tray.
• Season them with oil, salt, pepper, thyme, marjoram and leave them to marinate
• Slice the courgettes into thin roundels, season them with oil, salt and pepper and  brown them in the oven at 200° for a few minutes.
• Prepare the tomatoes by cutting them into cubes, remove the seeds, drizzle with a spoonful of oregano, salt and oil.
• Put the sliced courgette rings on the sea bream filets add the tomatoes and bake for 20 minutes at 180 °.

Presentation
Prepare the plates and serve the sea bream seasoned with the fish cooking oil.

Kids partecipation
Kids could stack the sliced courgette rings. It is not necessary, but it's a nice game.

Comments
The baked sea bream is a very balanced dish, easy and quick to prepare.
The sea bream is a prestigious fish. By luck or misfortune lends itself to farming and now the prestige is reserved to sea breams caught in the open sea.

Nutritional and cultural curiosities
The sea bream is rich in amino acids and good fats (Omega-3) which are important to protect the cardiovascular system.

Useful tips
Alternatively or in addition to courgettes you can use thinly sliced potatoes, without washing them too much so that they do not lose the starch.

 

Data di pubblicazione 31/03/2014 14:49
Ultimo aggiornamento 31/03/2014 14:53