HERB-CRUSTED BAKED SEA BREAM
Herb-Crusted Baked Sea Bream is a simple yet elegant dish that showcases the mild, delicate flavour of seabream with a crispy, aromatic crust. The fillet is coated in a blend of dried herbs, olive oil and breadcrumbs, creating a golden, crunchy topping that perfectly complements the flaky texture of the fish. This dish is inspired by Mediterranean cuisine, where fresh herbs and olive oil are used to enhance natural flavours. Baking the fish ensures a tender and juicy interior while keeping the preparation light and healthy. Serve it alongside roasted vegetables, a fresh salad or a side of couscous for a well-balanced meal. With its minimal ingredients and easy preparation, this recipe is ideal for both a quick weeknight dinner and an impressive meal for entertaining.
RECIPE CATEGORY
Entrée, Dinner, Lunch
SERVING SIZE
1
CUISINE
Mediterranean, European
PREPARATION/TECHNIQUES
Bake 5 ingredients or less
OCCASION/HOLIDAY
Weeknight Dinner, Light Lunch, Healthy Eating, Family Meal
SPECIAL CONSIDERATION/DIETARY CONCERNS
Quick & Easy, Healthy, High Protein, Low Carb
DISH TYPE
Main Course
INGREDIENTS
- 100g sea bream fillet
- ½ tsp dried herbs (parsley, thyme, oregano)
- 5g breadcrumbs
- ½ tsp olive oil
FULL NUTRITIONAL INFORMATION
- Calories: 160
- Protein: 22g
- Fat: 6g
- Saturated Fat: 1g
- Carbohydrates: 3g
- Fibre: 5g
- Sugar: 0g
- Sodium: 180mg
PREPARATION
- Preheat The Oven: Set it to 200°C (400°F) and line a baking tray with parchment paper.
- Pat The Sea Bream Dry: Use a paper towel to remove excess moisture for better texture.
- Mix The Herb Crust: In a small bowl, combine dried herbs and breadcrumbs.
- Brush With Olive Oil: Lightly coat the top of the fish fillet with olive oil.
- Apply The Herb Mixture: Press the herb and breadcrumb mixture onto the fillet evenly.
- Place On The Baking Tray: Position the fillet skin-side down for even cooking.
- Bake For 12–15 Minutes: Cook until the fish is opaque and flakes easily with a fork.
- Serve Immediately: Pair with a fresh salad, roasted vegetables or lemon wedges.
PREP TIME
3 minutes
COOKING TIME
12–15 minutes
TIPS
- Use Fresh Sea Bream: Fresh fillets yield the best texture and flavour.
- Do Not Overbake: Overcooking can dry out the fish, so check for doneness at 12 minutes.
- Use Panko For Extra Crunch: Panko breadcrumbs add a crispier texture than regular breadcrumbs.
- Adjust Seasoning: Add salt and pepper as needed, depending on the herb blend.
- Try A Citrus Boost: Squeeze fresh lemon juice over the fish before serving.
- Use Fresh Herbs If Available: Replace dried herbs with fresh ones for a more vibrant flavour.
- Toast The Breadcrumbs: Lightly toast them in a dry pan before using them for extra crispiness.
- Pair With A Side Dish: Serve with grilled asparagus, mashed potatoes or a quinoa salad.
VARIATIONS
- Garlic Butter Crust: Add minced garlic and a small pat of butter for extra richness.
- Gluten-Free Option: Use almond meal instead of breadcrumbs for a gluten-free crust.
- Spicy Version: Sprinkle red pepper flakes into the herb mix for a subtle heat.
- Cheesy Crust: Mix a small amount of grated Parmesan with the breadcrumbs.
- Nutty Crust: Combine chopped almonds or walnuts with the herb blend for added crunch.
- Lemon Herb Marinade: Marinate the fillet in lemon juice and herbs for 15 minutes before baking.
PREPPING AND STORAGE
- Refrigeration: Store this cooked sea bream in an airtight container in the fridge for up to 2 days. Reheat in the oven at 180°C (350°F) for 5–7 minutes.
- Freezing: Freeze uncooked sea bream fillets for up to 3 months in a sealed container. Thaw overnight in the fridge before cooking.
- Make-Ahead Tip: Prepare the herb crust in advance and store it in an airtight container for quick assembly.