Main mealBalancedMediterraneanFish & seafood€€€
Golden Baked Sea Bream with Crispy Potatoes, Rosemary and Lemon
Prepare the perfect oven-baked sea bream that stays juicy and full of Mediterranean flavors. The recipe includes crispy rosemary potatoes and homemade Trieste-style sauce for a top-notch seafood experience.
Prep time15 min
Cook time35 min
Total time50 min
Servings2
Recipe
For baking
For the Trieste-style sauce (dressing)
Per servingTotal
Calories:992.4 kcal1984.7 kcal
Protein:69.2 g138.3 g
Carbohydrates:60.6 g121.2 g
Fiber:46.9 g93.8 g
Water:296.8 ml593.6 ml
Fat:53.7 g107.4 g
Micronutrients
Sugar:3 g6 g
Saturated fat:8.2 g16.3 g
Cholesterol:69.6 mg139.2 mg
Sodium:366.7 mg733.3 mg
Potassium:1527.2 mg3054.3 mg
Calcium:221.6 mg443.1 mg
Iron:5.8 mg11.6 mg
Magnesium:90.5 mg180.9 mg
Zinc:1.4 mg2.8 mg
Phosphorus:189.8 mg379.6 mg
Vitamin C:84.6 mg169.2 mg
Vitamin A:65.1 µg130.2 µg
Vitamin D:0 µg0 µg
Vitamin B12:0 µg0 µg
Instructions
- 1Preheat the oven to 200 °C (fan mode). Line a baking tray with baking paper.
- 2Peel the potatoes and slice them as thinly as possible (about 3 mm). In a bowl, mix them with 2 tablespoons of olive oil, salt, and rosemary. Arrange them on the tray so the slices overlap as little as possible.
- 3Place the tray with the potatoes in the oven for 10–12 minutes. This ensures the potatoes finish baking at the same time as the fish.
- 4Meanwhile, prepare the fish. Wash the sea bream thoroughly under cold water and dry them completely with a paper towel (dry skin is the key to crispiness).
- 5Using a sharp knife, make two or three diagonal cuts about 1 cm deep on each side of the fish. This allows for more even cooking and better absorption of the seasoning.
- 6Season the fish inside and out with salt and pepper. Insert a lemon slice and a small sprig of rosemary into the belly cavity of each fish. Brush the entire surface of the fish with the remaining olive oil.
- 7Remove the tray from the oven. Gently stir the potatoes with a spatula, then place the prepared sea bream on top. Add the remaining lemon slices around them.
- 8Bake for another 18–22 minutes (depending on the size of the fish). The sea bream is done when the flesh near the spine turns snow-white and opaque, and the skin turns golden brown.
- 9While baking, prepare the Trieste-style sauce in a small bowl: mix olive oil, chopped garlic, and parsley.
- 10Once the fish are baked, remove them from the oven and let them rest for 3 minutes. Before serving, drizzle them with the fresh Trieste-style sauce and serve together with the baked potatoes.
Nutritional benefits
This meal is rich in omega-3 fatty acids and high-quality protein, which helps maintain heart health and supports the body's recovery after physical exertion.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.