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Eating fish about three times a week is a healthy way to include high-quality proteins in our diet, reducing meat consumption and without having to complicate things in the kitchen. Sea bream is a very grateful species that is affordable and available all year round, and by cooking it in the oven with some vegetables we have a perfect lunch or dinner to share or for individual portions.
The ideal would be to be able to invest in a good specimen of wild bream, but for home economic purposes we can achieve good results with aquaculture fish, choosing the size according to the number of diners. Ask the fishmonger to clean the open sea bream , to bake it in the oven, leaving the head and central spine to achieve a better flavor. If it is a large sea bream and you are uncomfortable dealing with these parts, you can ask to separate the loins into fillets, more suitable for grilling.
Sea Bream Open in the Oven With Peppers: Healthy Recipe.
Ingredientes.
Para 2 pessoas
- Dorada (or two portion)- 1.
- White onion- 2.
- Garlic cloves- 2.
- Green bell pepper- 2.
- White wine- 120ml.
- Lemon- 1.
- Provençal herbs to taste.
- Azeite extra virgem.
- Pimenta preta.
- Sal.
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How to make open sea bream in the oven with peppers?
Dificuldade: Fácil
- Total time- 55m.
- Elaboração - 15m.
- Cozinhar - 40 min.
Preheat the oven to 190ºC with heat up and down and grease a baking dish with a little oil, which we can cover with aluminum foil (greasing this) to reduce staining.
Cut the onion into julienne or thin feathers, slice the garlic and distribute both, with a little salt and pepper, in the dish. Roast for about 10 minutes. Meanwhile, cut the peppers into strips, discarding the seeds. Add to the dish, season with salt and pepper, add a splash of white wine and roast again for another 10-15 minutes.
Meanwhile, remove the fish, place it open on a clean board and season with salt and pepper, also seasoned with Provençal herbs to taste and lemon juice. Place over the vegetables, add more wine to the dish if it is very dry, raise the temperature to 200ºC and roast everything again for about 6-8 minutes, or until golden brown is just right, depending on the size. Serve with more lemon.
What to accompany the open-baked sea bream with?
Just with the vegetable garnish that this recipe incorporates we already have a complete and light dish , but we can always add a little brown rice, a piece of good artisan bread or a first course of salad or light legumes, in measured portions. If we cook some peeled potatoes cut into slices in the oven, roasting them first for about 20 minutes, we will have a more complete meal if we want to add more healthy carbohydrates and energy.
Resumindo.
This Sea Bream open in the oven with peppers recipe is a delicious and healthy option for a meal. The combination of fresh fish, colorful peppers, and flavorful seasonings makes for a dish that is not only satisfying but also nutritious. With its simplicity and versatility, this recipe is sure to become a staple in your kitchen for a quick and nutritious meal option.
