Sea Bream with Mediterranean Vegetables
Generous fillets of sea bream on a bed of sweet red and yellow tomatoes, roasted red peppers and black olives.
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Sea bream is a wonderful fish. The sweet, meaty flesh is the perfect foil for simple, bold flavours. We’ve paired it with a slow-cooked blend of sweet tomatoes, roasted peppers and black olives (a peperonata, if you’re feeling slightly pretentious and/or Italian).
How we make it
The flavour-packed tomato sauce starts (as all the best recipes do) by sweating onions and garlic until softened, then adding a good splash of red wine and allowing it to reduce. Sun-dried tomatoes, tomato purée, lemon juice and balsamic vinegar are added and are cooked slowly until the tomatoes soften and sweeten. The sauce is finished with a generous amount of chopped basil and plenty of sliced black olives.
The red peppers are sliced, tossed in the delicious olive oil drained from the sun-dried tomatoes, and roasted until soft. Red onions are sliced and cooked in a pan until soft, again using the lovely sun-dried tomato oil. Yellow sun blush tomatoes are added for a splash of extra colour and sweetness.
We season the sea bream fillets and marinate them in lemon juice and basil before placing them onto the Mediterranean style base, ready for the oven.
How to serve
Once cooked, lift the sea bream fillets off the vegetables and onto a spare plate. Give the sauce a good stir then spoon a portion into the centre of each serving plate. Place one fillet of bream skin-side up on top of the sauce on each plate.
For a light lunch, this dish needs nothing more than a well-dressed green salad on the side and perhaps some roast potatoes with rosemary and garlic.
As the perfect start to your meal, why not try our new focaccias (Garlic, Rosemary & Sea Salt or Goat’s Cheese and Red Onion) dipped into balsamic vinegar and your favourite olive oil.
Nutrition
| Typical Values | Per 100g | Per Portion |
|---|---|---|
| Energy (kJ) | 764 | 2,197 |
| Energy (cal) | 184 | 529 |
| Protein (g) | 10.6 | 30.5 |
| Carbohydrate (g) | 4.4 | 12.7 |
| of which: sugars (g) | 3.2 | 9.2 |
| Fat (g) | 13.6 | 39.1 |
| of which are saturates (g) | 1.6 | 4.6 |
| Fibre (g) | 0.6 | 1.7 |
| Sodium (g) | 0.54 | 1.57 |
| Salt (g) | 1.35 | 3.925 |
Please Note: The details above are correct as of 28 November 2018 but as we are constantly improving our recipes it is essential to check the label on the packaging.
Ingredients
AT COOK WE USE THE SAME INGREDIENTS YOU WOULD USE AT HOME.
We never put additives or preservatives into our food. We do occasionally use kitchen cupboard ingredients that include some additives in their sub-ingredients (for example some of our curry pastes, which contain Citric Acid).
serves 2
Sea Bream (41%) [Fish], Oven Roasted Cherry Semi Dried Tomatoes in Oil (12%), Red Peppers (11%), SunBlush® Yellow Baby Plum Tomatoes (9%), Tomato Juice, Red Onion (6%), Onion, Black Olives (2%), Red Wine [Sulphites], Tomato Puree, Garlic, Lemon Juice, Basil, Salt, Sugar, Balsamic Vinegar [Sulphites], Cornflour, Black Pepper.
Oven Roasted Cherry Semi Dried Tomatoes in Oil contain: Cherry Semi Dried Tomatoes, Sunflower Oil, Salt, Garlic, Oregano, Preservative: Lactic Acid. Balsamic Vinegar contains: Wine Vinegar, Grape Must, Colour: Caramel, Antioxidant: Potassium Metabisulphite. Black Olives contain: Olives, Salt.
Please Note: The details above are correct as of 28 November 2018 but as we are constantly improving our recipes it is essential to check the label on the packaging.
serves 4
Sea Bream (41%) [Fish], Oven Roasted Cherry Semi Dried Tomatoes in Oil (12%), Red Peppers (11%), SunBlush® Yellow Baby Plum Tomatoes (9%), Tomato Juice, Red Onion (6%), Onion, Black Olives (2%), Red Wine [Sulphites], Tomato Puree, Garlic, Lemon Juice, Basil, Salt, Sugar, Balsamic Vinegar [Sulphites], Cornflour, Black Pepper.
Oven Roasted Cherry Semi Dried Tomatoes in Oil contain: Cherry Semi Dried Tomatoes, Sunflower Oil, Salt, Garlic, Oregano, Preservative: Lactic Acid. Balsamic Vinegar contains: Wine Vinegar, Grape Must, Colour: Caramel, Antioxidant: Potassium Metabisulphite. Black Olives contain: Olives, Salt.
Please Note: The details above are correct as of 28 November 2018 but as we are constantly improving our recipes it is essential to check the label on the packaging.
Cooking/Serving Instructions
These cooking instructions are only a guide. Your appliance may have a personality of its own (or a different power rating). Please adjust accordingly.
serves 2
*NOT SUITABLE FOR MICROWAVES*
OVEN COOK
FROM FROZEN
Oven:
Oven Settings
Defrost Instructions:
Should this product defrost, keep refrigerated and eat within 48 hours. Follow the oven guidelines but cook for 20-25 mins.
Extra Warnings:
Although every care has been taken to remove all bones and olive stones, some may remain. Steam may be released when removing film.
serves 4
*NOT SUITABLE FOR MICROWAVES*
OVEN COOK
FROM FROZEN
Oven:
Oven Settings
Defrost Instructions:
Should this product defrost, keep refrigerated and eat within 48 hours. Follow the oven guidelines but cook for 25-30 mins.
Extra Warnings:
Although every care has been taken to remove all bones and olive stones, some may remain. Steam may be released when removing film.
Please Note: The details above are correct as of 28 November 2018 but as we are constantly improving our recipes it is essential to check the label on the packaging.
Allergens
Fish, Sulphites
This product has been made in a kitchen that uses nut ingredients
Please Note: The details above are correct as of 28 November 2018 but as we are constantly improving our recipes it is essential to check the label on the packaging.
