Oven-Baked Sea Bream
Juicy oven-baked sea bream, stuffed with fresh herbs, onion and garlic and generously drizzled with a lemon and olive oil marinade. This recipe is fuss-free, needs barely any prep, and lands on the table just 30 minutes after going into the oven. Turn the leftover marinade into a light salad dressing in seconds. A proper everyday dish with Mediterranean flair.
Ingredients
- 2 sea bream, cleaned and gutted
- 1 onion
- 1 garlic clove
- olive oil, as needed
- 1-2 lemons, juiced
- 2 tbsp herbes de Provence, e.g. rosemary, oregano, basil, thyme
- 2 leaves sage
- 2 sprigs parsley
- 2 sprigs dill
- salt and pepper, to taste
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 2 Servings |
|---|---|---|
| Calories | 380 kcal | 760 kcal |
| Carbohydrates | 5 g | 10 g |
| Protein | 42 g | 84 g |
| Fat | 21 g | 42 g |
| Fibre | 1 g | 2 g |
| of which sugar | 2 g | 4 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Rinse the cleaned sea bream under cold water and place in a baking dish. Drizzle fresh lemon juice inside each fish and pour the rest over the outside. Hold back about 1 tbsp of lemon juice for the marinade. Lightly salt the fish inside.
- Slice the onion into fine rings and the garlic into thin slices. Tuck some of the onion and garlic into the belly cavity of each fish and scatter the rest around the baking dish.
- Fill each fish with a sage leaf and a little parsley and dill. Season with pepper.
- For the marinade, stir together the olive oil, the reserved lemon juice, a pinch of salt, pepper and the herbes de Provence. Spoon a little marinade into the belly cavity of each fish and drizzle the rest over the outside.
- Preheat the oven to 220C (fan 200C). Place the baking dish on the lowest shelf and bake the sea bream for 30 minutes.
- Tip: The leftover marinade makes a wonderful salad dressing. Just stir in a splash of balsamic vinegar and pour over leafy greens.
- Veg variation: If you'd rather swap the salad for vegetables, arrange peppers, tomato, courgette or carrots as a bed in the baking dish and add a splash of vegetable stock. The vegetables need to cook for about 20 minutes before the sea bream goes in.
Cooked it? Tell us how it turned out.
Did you like it? Rate this recipe
Nutrition facts per serving (estimate)
| Calories | 380 kcal |
|---|---|
| Carbohydrates | 5 g |
| Protein | 42 g |
| Fat | 21 g |
| Fibre | 1 g |
| of which sugar | 2 g |
Frequently asked questions
How long does sea bream take in the oven?
At 220C (fan 200C) on the lowest shelf, sea bream cooks through in about 30 minutes.
Can I serve vegetables instead of salad with the sea bream?
Yes. Peppers, tomato, courgette or carrots all work well as a side. Cook the vegetables for about 20 minutes before adding the fish.
What can I do with the leftover marinade?
The marinade tastes great as a salad dressing. Just stir in a splash of balsamic vinegar and it's ready to go.
Is oven-baked sea bream gluten-free?
Yes, this recipe contains no gluten-based ingredients, so it's gluten-free.
Comments
No comments yet. Be the first to write one!
Thanks for your comment! We will review it and publish it shortly.