Sea Bream, Tomato and Fennel Bake
with Olives and Capers
Instructions
1 Prep fish
Preheat the oven to 200°C/180°C fan. Chop the seabream into large chunks and transfer them to a plate. Sprinkle with salt and set aside.
2 Prep vegetables
Trim the fennel. Halve the bulb lengthwise through its core. Slice each half into four wedges. Halve the tomatoes and discard the stems. Chop the bell pepper into chunks. Wash and slice the lemon. Chop the parsley.
3 Bake
Arrange the fennel, tomatoes, bell pepper, olives and capers in a wide casserole dish. Drizzle generously with olive oil. Roast for 25 min.
4 Add fish and lemon
After 25 min, remove the casserole dish from the oven. Top with the seabream chunks, the chopped parsley and the lemon slices. Drizzle with oil. Roast for 10-15 min further until the fish is cooked through but still juicy.
5 Finish and serve
Garnish the finished casserole with fresh basil leaves and finish with a generous grind of black pepper.
Tips for fussy eaters
Boil some rice and top it with their favourite parts of the bake. Reserve some of the cherry tomatoes and serve them as fresh bites on the side.
Pro tip
To make this dish even more substantial, top with crumbled feta and serve with crusty bread.
Our favourite thing about this dish? All the juices that blend together so well!
Cooking Time: 30 min
Cals 362 · Prot 43 · Carbs 24 · Fat 14
Gluten-Free
Dairy-Free
Ingredients
Bake
To serve
Our favourite thing about this dish? All the juices that blend together so well!
Cooking Time: 30 min
Cals 362 · Prot 43 · Carbs 24 · Fat 14
Gluten-Free
Dairy-Free
Instructions
1 Prep fish
Preheat the oven to 200°C/180°C fan. Chop the seabream into large chunks and transfer them to a plate. Sprinkle with salt and set aside.
2 Prep vegetables
Trim the fennel. Halve the bulb lengthwise through its core. Slice each half into four wedges. Halve the tomatoes and discard the stems. Chop the bell pepper into chunks. Wash and slice the lemon. Chop the parsley.
3 Bake
Arrange the fennel, tomatoes, bell pepper, olives and capers in a wide casserole dish. Drizzle generously with olive oil. Roast for 25 min.
4 Add fish and lemon
After 25 min, remove the casserole dish from the oven. Top with the seabream chunks, the chopped parsley and the lemon slices. Drizzle with oil. Roast for 10-15 min further until the fish is cooked through but still juicy.
5 Finish and serve
Garnish the finished casserole with fresh basil leaves and finish with a generous grind of black pepper.
Tips for fussy eaters
Boil some rice and top it with their favourite parts of the bake. Reserve some of the cherry tomatoes and serve them as fresh bites on the side.
Pro tip
To make this dish even more substantial, top with crumbled feta and serve with crusty bread.
Ingredients
Bake
To serve
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