Fillet of sea bream with olives and capers

This simple sea bream dish showcases tender fish fillets steamed gently atop a fragrant base of softened fennel, garlic, and anchovies. White wine, green olives, and capers create a briny, aromatic sauce while fresh oregano and dill add herbal brightness. Wilted baby spinach completes this healthy, dairy-free Mediterranean-inspired recipe that’s ready in under 30 minutes.

Prep: less than 30 mins

Cook: 10 to 30 mins

Serves: Serves 2

Dietary: Dairy-free, Egg-free, Gluten-free, Healthy, Nut-free, Pregnancy-friendly

By Matt Tebbutt
From Saturday Kitchen Recipes

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This fillet of sea bream recipe achieves an excellent Nutri-Score A rating, reflecting its status as a truly healthy dish packed with lean protein, omega-3 fatty acids, and nutrient-dense vegetables. The olive oil provides beneficial monounsaturated fats, while fennel, spinach, and herbs deliver vitamins, minerals, and fibre with minimal calories.

Per serving: approximately 285 kcal, 16g fat, 6g carbs, 2g sugars, 3g fibre, 28g protein.

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Equipment

• Frying pan with lid →
• Large serving dish →
• Knife
• Chopping board
• Measuring spoons
• Wooden spoon
• Garlic press
• Measuring jug

Method

1. Softhe the fennel base (20 minutes)
   Heat the olive oil in a frying pan over medium heat. Add the crushed garlic clove, anchovy fillets, and sliced fennel bulb. Cook gently for about 20 minutes, stirring occasionally, until the fennel is completely softened and sweet. This patient cooking develops wonderful flavour – the anchovies will dissolve into the oil, creating a savoury base that makes this sea bream recipe truly special. Don’t rush this step; properly softened fennel is essential.
2. Add herbs and reduce the wine (5 minutes)
   Stir in the fresh oregano, dill, and bay leaf, letting their aromas release into the pan. Pour in the white wine and increase the heat slightly. Cook until the wine has reduced by half – this concentrates the flavour and removes the raw alcohol taste. The reduction creates a lovely sauce base for your fillet of sea bream. Once reduced, stir in the sliced green olives to warm through.
3. Season and add the sea bream (1 minute)
   Season the sea bream fillets (cut into 3 pieces each) with salt and freshly ground black pepper. Arrange the fish pieces on top of the olive and fennel mixture in the pan. The fish sits above the flavoured base, ready to steam gently in the aromatic liquid. This cooking method keeps the sea bream tender and moist while infusing it with all those wonderful Mediterranean flavours from the olives, capers, and herbs.
4. Steam the fish (4-6 minutes)
   Cover the frying pan with a lid and steam the sea bream for a few minutes until the fish turns opaque and cooks through completely. The exact timing depends on the thickness of your fillets – thinner pieces may take 4 minutes, while thicker ones need 6. Check that the fish flakes easily with a fork when ready. This gentle steaming method is perfect for a healthy, pregnancy-friendly fish recipe that stays beautifully moist.
5. Wilt the spinach (1-2 minutes)
   For the final 1-2 minutes of cooking, add the baby spinach to the pan, tucking it around and under the fish pieces. Cover again and cook until the spinach wilts down completely. The spinach adds colour, nutrition, and a fresh element to this dairy-free sea bream dish. It also soaks up some of the delicious cooking liquid from the olives and capers.
6. Finish with capers and serve (1 minute)
   Stir in the capers, giving everything a gentle mix to combine all the flavours. The capers add their characteristic briny punch that pairs beautifully with the olives and anchovies. Tip the entire contents of the pan into a large serving dish, ensuring all that wonderful sauce goes with it. Serve this simple sea bream dish immediately while everything is hot and fragrant.

Recipe tips

• Take your time softening the fennel – the full 20 minutes creates a sweet, mellow base that elevates this healthy fish recipe
• Use a frying pan with a tight-fitting lid for best results when steaming the sea bream fillets
• Don’t overcook the fish – sea bream is done when it turns opaque and flakes easily with a gentle fork test
• This dairy-free, gluten-free sea bream recipe is ideal for meal prep – just reheat gently to avoid overcooking the fish
• Fresh herbs make a real difference here – if you only have dried, use half the quantity and add earlier in cooking
• Serve this fillet of sea bream with crusty bread, boiled potatoes, or rice to soak up the delicious olive and caper sauce
• The anchovies dissolve completely, adding umami depth without fishy flavour – perfect even for those who think they don’t like anchovies