OVEN-BAKES SEA BREAM WITH WARM SWISS CHARD SALAD

Getting your 2 fish portions of week is no problem!
Oven-baked sea bream with warm swiss chard salad

I decided to give you this oven-baked sea bream with warm swiss chard salad recipe, as an introduction to the summer coming. Sea bream is possibly one of the very few fish I accepted to eat as a very fussy-eating child. Still, I would be very careful when removing the bones of the flesh before feeding my daughter, there are a couple of well-hidden ones in the middle of the fillet that sometimes are discovered a bite too late.

Fish is one of the healthiest sources of protein we can have. Some fish are richer in omega-3 fatty acids than others though so be very careful of any claims out there. For example, tinned tuna in water provides us with zero or almost zero omega-3 fatty acids, therefore, your tuna mayonnaise bread roll may not be as beneficial as you may have thought. Keep in mind that despite the fact that we talk about omega-3 in general, fish provide the essential EPA and DHA omega-3 fatty acids, the ones with the anti-inflammatory, anti-coagulatory and healthy properties.

Buying omega 3 supplements doesn’t mean that these are high in EPA and/or DHA so you have to look really closely and choose wisely before you decide to invest in a supplement. For me, if I can get something from a natural source, I will always prefer it. In general, food will not only give you the specific nutrients you are looking for but also increases the rates of absorption in the bowel and provides a combination of other ingredients that supplements may not even get close to providing, for example, some antioxidants that are not available in the form of a supplement.

THE STORY

As a very fussy-eater of a child, my mum went into extreme efforts for us to get our fish intake of the week. Sea bream was a favourite one but the meal always came to end with me running away from the table when I discovered a bone in my mouth. It would stop my appetite completely. My mum, unfortunately, never managed to master the fish boning technique so this was a recurring story at the house. Things changed a lot when I grew up and was taught by a fish-savvy person of how to remove the fish bones, enjoy my fish and finish my dinner. 

NOW IT’S YOUR TURN

This is an easy to make fish dinner, all you need to do is buy the ingredients, and wait till the fish is baked and the warm greens are boiled.

 


Yields 1

Oven-baked Sea Bream with a Warm Swiss Chard Salad

Get your two fish portions a week right here!

2 minPrep Time

40 minCook Time

42 minTotal Time

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Recipe Image

Ingredients

Half sea-bream fillet, skin-on, scaled and de-boned

4 cups of fresh swiss chard

2 new potatoes skin-on, boiled

30gr of feta cheese

4 teaspoons of extra-virgin olive oil

Juice of an unwaxed lemon

1 tsp dry oregano leaves

Extra virgin olive oil in spray

1 tsp extra virgin olive oil for the salad

Preparation

  1. Preheat the oven to 200oC.
  2. Put the sea-bream on a baking parchment that you have lightly sprayed with olive oil and place in a oven dish. Add a good pinch of dried oregano and bake for around 30 minutes.
  3. While the fish is baking, bring a medium pot with water to the boil and add the swiss chard and new potatoes with a pinch of salt. Boil for 30 minutes or until the potatoes are ready and drain well.
  4. Put both the chard and potatoes in a salad bowl and squeeze the juice of half the lemon on top. Add the remaining of the olive oil and crumble the feta cheese on top.
  5. Serve the fish adding a good squeeze of the other half lemon.
Cuisine: Mediterranean, Greek | Recipe Type: Fish, Salad
7.6.3
11
http://www.themediterraneandietitian.com/recipe/sea-bream-swiss-chard-salad/

 

 

Oven-baked sea bream with warm swiss chard salad

Oven-baked sea bream with warm swiss chard salad by The Mediterranean Dietitian

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HI, I’M KATERINA!

As a registered dietitian and nutritionist, I'm passionate about food that nourishes and encourages health. The Mediterranean Diet is my heritage, my passion, and it has been scientifically shown is to be one of the healthiest diets and lifestyles in the world. Welcome to the healthy world of the Mediterranean Dietitian!

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