Sea Bream with White Sauce, Olives and Capers

  • 19/10/2015
  • Easy
  • 4
  • 50 min

Fine fish such as sea bream should be treated gently with a light creamy sauce, garnished with olives and capers and served with some humble boiled potato for the ultimate seafood dinner.

Ingredients

  • 8 sea bream fillets (about 150 grams)
  • 1 tbsp Vegeta No MSG Fish
  • 50 ml olive oil
  • 10 green olives
  • 1 tbsp capers
  • 500 ml half-and-half or single cream
  • 1tsp dried parsley

Preparation

  1. 1.
    Sprinkle sea bream fillets with Vegeta No MSG Fish and leave to marinate for about 30 minutes.
  2. 2.
    Heat olive oil in a large skillet, add the sea bream skin down and fry for about 5 minutes.
  3. 3.
    Add sliced olives and capers and continue frying for another minute.
  4. 4.
    Add single cream or half-and-half and bring to boil.
  5. 5.
    Carefully turn the sea bream fillets over. Season with salt and pepper to taste. You can add a little water to thin down the sauce if necessary. Continue to cook for another 2 to 3 minutes. Transfer the sea bream fillets to serving plates, add some boiled potato, sprinkle with dried parsley and serve.

Advice

Just before the fish is fried, deglaze the skillet with a little bit of white wine for a nicer flavour.

Energy and nutritive values

Energy and nutritive values are calculated for one serving (i.e. for 1 person). If it is a dessert, energy and nutritive values have been calculated for 100 g.

Nutrient Unit of measure Amount F rda (%) M rda (%)
Energy values kcal / kJ 561 / 2.345 - -
Fat g 37,97 - -
- saturated fatty acids g 12,77 - -
- monounsaturated fatty acids g 19,39 - -
- polyunsaturated fatty acids g 4,59 - -
Carbohydrates g 9,16 - -
Dietary fibre g 0,28 - -
Protein g 44,40 - -
Salt g 0,29 0 0
Vitamin A μg 1.070,55 27 21
Vitamin D μg 90,58 45 45
Niacin mg 12,91 92 65
Pantothenic acid mg 1,90 27 27
Potassium mg 773,16 21 21
Calcium mg 184,59 18 18
Phosphorous mg 568,88 71 71

* RDA is based on daily allowances for women of 2000 kcal, and for men of 2900 kcal at the age of 25 to 50. (Source: DRI reports - Macronutrients, Elements, Vitamins, www.nap.edu; Genesis R&D and Podravka d.d.)