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Sea bream with potatoes, fennel and olives

Sea bream with potatoes, fennel and olives

A light, Mediterranean-inspired dish features roasted sea bream, crisp potatoes, and fennel, with olives and capers adding a salty twist.

Preparation time
less than 30 mins
Cooking time
10 to 30 mins
Serves
Serves 2
Dietary
Egg-free, Nut-free
By Theo Randall
From Saturday Kitchen
Original recipe from BBC Saturday Kitchen Live.

This recipe offers a nutritious, well-balanced meal with a combination of protein from the sea bream and healthy fats from the olive oil. The fennel and potatoes provide fiber and antioxidants, while the olives and capers add a burst of salty flavor, making this a flavorful yet light meal.

For more information on Nutri-Score, click here.

Equipment

Ingredients

For the fish

  • 12 Charlotte or roseval potatoes, peeled
  • 1 large fennel bulb, cut in half and then cut into 1cm/½in half-moon slices
  • 2 tbsp extra virgin olive oil, plus extra for rubbing
  • 1 whole sea bream, scaled, filleted and lightly scored on the skin side
  • 2 heaped tbsp pitted black olives, preferably taggiasca
  • 200g/7oz datterini or cherry tomatoes, cut in half
  • salt and freshly ground black pepper

For the sauce

  • 50ml/2fl oz white wine
  • 100ml/3½fl oz fish stock
  • 50g/1¾oz unsalted butter
  • 1 tbsp capers in vinegar, drained
  • 2 tbsp chopped fresh flatleaf parsley
  • salt and freshly ground black pepper

Method

  1. Prepare the potatoes and fennel: Cook the potatoes in a saucepan of boiling salted water for about 10 minutes or until just tender. Drain, leave to cool and then cut into 5mm/¼in slices. Cook the fennel in another saucepan of boiling salted water for about 5 minutes or until tender. Drain both and set aside.
  2. Preheat the oven: Set the oven to 200C/180C Fan/Gas 6.
  3. Cook the fish and vegetables: Heat the oil in a large non-stick, ovenproof frying pan over medium heat. Rub some oil on the flesh side of the fish. Cook the fish, skin-side down, for 2 minutes. At the same time, add the potatoes to the pan and cook on both sides until they start to colour. Add the fennel and fry for 1 minute.
  4. Assemble the dish: Season the fish with salt and pepper, then place it skin-side up on top of the potatoes and fennel. Scatter the olives and tomatoes over the fish.
  5. Roast: Place the pan in the oven and cook for 5 minutes.
  6. Prepare the sauce: In a small saucepan, reduce the wine and stock by two-thirds. Add the butter, capers, and parsley and cook for 2-3 minutes. Season with salt and pepper, and set aside.
  7. Serve: Place the potatoes and fennel on a serving plate, then top with the sea bream, tomatoes, and olives. Spoon the sauce over the fish and serve immediately.

Suggested Wine Pairing

Majestic:

2020 Domaine Bousquet Organic Chardonnay
This crisp Chardonnay offers a slight citrus edge and works wonderfully with the rich sea bream, complementing the earthiness of the fennel and potatoes while highlighting the briny olives and capers.

Tesco:

2018 Tesco Finest Sauvignon Blanc
A light and refreshing Sauvignon Blanc with notes of citrus and green apple, providing a perfect balance to the dish’s rich fish and flavorful sauce.

Sainsbury’s:

2019 Sainsbury’s Taste the Difference Vermentino
This bright, zesty white wine is an excellent match for the Mediterranean-inspired flavors of the dish, with enough acidity to cut through the richness of the fish and butter sauce.

What can you serve with this?

  1. Green salad: A light, refreshing green salad would be the perfect side to balance the richness of the fish.
  2. Roasted vegetables: Roasted carrots, zucchini, or bell peppers could add even more depth and color to the meal.
  3. Crusty bread: A fresh, crusty loaf of bread to soak up the delicious sauce would complete the meal.
  4. Herbed quinoa: A simple quinoa salad with fresh herbs could work as a healthy, protein-rich accompaniment.

Nutri-score Health Check

The Nutri-score for this dish is calculated as A: Excellent. The combination of sea bream provides lean protein, while the fennel and potatoes offer fiber, vitamins, and antioxidants. The use of olive oil and a moderate amount of butter ensures a healthy fat profile. The olives and capers provide additional minerals and a burst of flavor with minimal added sugars.

Recipe FAQ

  • Can I use another type of fish? Yes, you can substitute sea bream with other white fish like cod, haddock, or bass for a similar texture and flavor.
  • Can I prepare the potatoes and fennel in advance? Yes, both the potatoes and fennel can be boiled ahead of time. Just reheat them before cooking with the fish.
  • Can I use canned olives? Yes, you can use canned black olives if fresh ones are not available, but make sure to drain and rinse them well.
  • Can I make this recipe without wine? Yes, you can omit the wine and use extra fish stock or vegetable broth as a substitute in the sauce.
  • Can I make this recipe gluten-free? Yes, this recipe is naturally gluten-free as long as you ensure that all stock and wine used are gluten-free.

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