Sea bream, courgette, capers & basil with a citrus dressing

Pan-fried sea bream fillets with crispy skin pair beautifully with tender grilled courgettes, fresh basil, and briny capers. A vibrant citrus dressing of orange, lemon, and pink grapefruit adds a zesty brightness that highlights seasonal summer flavours.

This sea bream dish combines lean protein and fresh vegetables with heart-healthy olive oil and citrus. Low in saturated fat and free from dairy and gluten, it earns a Nutri-Score B, reflecting a nutritious, balanced summer entrée.

Ingredients

• 6 tbsp olive oil
• 4 green courgettes, halved lengthways
• 4 sea bream fillets, skin-on, pin-boned
• 1 orange, segmented, juice reserved
• 1 lemon, segmented, juice reserved
• 1 pink grapefruit, segmented, juice reserved
• 1 tbsp champagne vinegar
• 50g lilliput capers
• 20g fresh basil
• Salt and freshly ground black pepper, to taste

Method

1. Grill the Courgettes
   Heat a griddle pan over high heat. Season courgettes with salt and black pepper, then drizzle with 2 tablespoons of olive oil.
   Place courgette halves flesh-side down on the griddle. Cook for 2–3 minutes each side until tender but still holding shape.
   Remove and let cool.
2. Pan-Fry the Sea Bream
   Season the sea bream fillets with salt and black pepper.
   Heat 2 tablespoons of olive oil in a frying pan over medium heat.
   Fry the fillets skin-side down for 2–3 minutes per side until cooked through and the skin is crisp.
3. Char the Citrus Segments
   Arrange all citrus segments on a flameproof flat tray.
   Using a chef’s blowtorch, carefully char the fruit segments for about 30 seconds to add smoky depth.
4. Prepare the Citrus Dressing
   Combine all the juices from the segmented orange, lemon, and grapefruit in a bowl.
   Add champagne vinegar, salt, and black pepper.
   Whisk in the remaining 2 tablespoons of olive oil until emulsified.
   Stir the charred citrus segments into the dressing.
5. Slice and Dress Courgettes
   When cool enough to handle, cut the grilled courgettes diagonally into 5mm (¼in) thick slices.
   In a bowl, combine courgettes with capers and fresh basil leaves.
   Dress with the citrus dressing, tossing gently to coat.
6. Serve
   Arrange the dressed courgettes on serving plates.
   Place the pan-fried sea bream fillets on top.
   Finish with a sprinkle of fresh basil for garnish.
   Serve immediately to enjoy the contrast of textures and fresh citrus flavours.

Suggested Wine Pairing

This vibrant sea bream and courgette dish with citrus and capers suits elegant, fresh wines that complement seafood and herbal citrus notes.

• Majestic: La Scolca Gavi dei Gavi (£12.00)
  Crisp acidity and delicate floral and citrus aromas brighten the dish, enhancing the sea bream’s freshness and the citrus dressing.
• Tesco: Tesco Finest Chablis (£11.50)
  Classic minerality and green apple notes pair beautifully with the grilled courgettes and herbal elements, while balancing the capers’ saltiness.
• Sainsbury’s: Taste the Difference Sauvignon Blanc Marlborough (£10.95)
  Vibrant tropical fruit and zesty lime lift the flavours, matching the fresh, tangy citrus dressing and delicate fish perfectly.

What can you serve with this

1. Steamed New Potatoes – Their soft texture absorbs the citrus dressing, complementing the fish without overpowering flavours.
2. Light Rocket Salad – Adds a peppery contrast to the sweet and tangy notes of the dish.
3. Grilled Asparagus – Brings subtle earthiness and texture, enhancing the summer vegetable theme.
4. Crusty Gluten-Free Bread – Perfect for mopping up any extra dressing and juices on the plate.

FAQs for Sea Bream, Courgette, Capers & Basil with a Citrus Dressing

• Can I cook the sea bream without a frying pan?
  Yes, you can grill or oven-bake the sea bream if preferred, adjusting cooking times accordingly.
• What can I substitute for lilliput capers?
  Regular capers or finely chopped green olives can be used as alternatives.
• Is the chef’s blowtorch essential?
  While it adds a unique smoky flavour to the citrus segments, you can omit it if unavailable and use fresh segments instead.
• Can I use different fish?
  Firm white fish like sea bass or snapper work well as substitutes.
• Is this recipe suitable for pregnancy?
  Yes, it is pregnancy-friendly, containing no alcohol in the cooking process and safe ingredients.

Nutri-score Health Check

Nutri-Score: B

The dish scores a Nutri-Score B due to its combination of lean sea bream rich in omega-3, fresh vegetables, and heart-healthy olive oil. The bright citrus dressing adds flavour without unhealthy fats, making it a balanced, nutrient-rich choice. This score is auto-calculated as a guide only.

Positive Factors

• Sea bream provides high-quality protein and omega-3 fatty acids
• Courgettes add fibre and micronutrients
• Olive oil contributes beneficial monounsaturated fats
• Citrus fruits supply vitamin C and antioxidants

Negative Factors

• Capers contain sodium—use in moderation
• Minimal processed ingredients; overall low in saturated fat and sugars

Enjoy this fresh and vibrant dish as part of a healthy, balanced diet.