Baked Sea Bream With Tomato Sauce And Potatoes
Hearty and delicious this traditional Greek recipe is healthy and filling!
Servings: 1 fish
For The Sauce:
- 1 small (65 gram) red onion minced
- 2 cloves garlic minced
- 2 medium-sized (330 grams) tomatoes ripe grated with hand grater
- 6 tablespoons tomato sauce (Passata)
- ½ teaspoon sugar
- 1 dried bay leaf
- 1 teaspoon dried oregano
- ⅕ teaspoon ground coriander
For The Fish:
- olive oil
- 2 small (260 grams) potatoes peeled and cut into 1 cm (½ inch) thick slices
- 1 400-500 gram (14-17 oz) Sea Bream whole
- all purpose flour
- chopped parsley to serve with
Prepare The Sauce:
In a small saucepan heat a splash of olive oil over medium-high heat.
Add the onion and garlic and cook until golden in color. Then add the grated tomato, tomato sauce, and sugar. Season with salt and pepper.
Cook stirring occasionally for 2 minutes. Then pour ¼ cup (60 ml) water and bring to a simmer again. Add the bay leaf, oregano, and coriander.
Drop heat to medium-low and simmer until sauce thickens.
Prepare The Potatoes:
Cover the bottom of a non-stick pan with olive oil. And heat over high heat.
Tap dry the potato slices with some paper towels. Season with salt and pepper.
Pan-fry the potatoes for 1-2 minutes on each side until they get just a hint of color. Transfer on paper towels to drain excess oil.
Preheat the oven to 180°C / 356°F.
Prepare The Fish:
Prepare the fish. Remove the scales and innards. Rinse well under cold running water. Then tap dry with paper towels.
Season the fish with salt.
Cover the bottom surface of a large non-stick pan (one that fits the fish) with olive oil and heat over medium-high heat.
Coat the fish in flour and shake to remove excess.
Pan-fry the fish for about 2 minutes on each side. Just until it gets a deep golden color. Remove from pan and set aside.
Add a layer of tomato sauce to a 25 x 20 cm (10 x 8-inch) baking dish. Add a splash of water in as well. Lay the potato slices on top. Then add the fish on top of the potatoes. Add remaining sauce to coat the body of the fish.
Bake for approximately 30 minutes without letting the sauce get too dark in color on top.
Serve with fresh chopped parsley.
Calories: 1120kcal | Carbohydrates: 84g | Protein: 99g | Fat: 43g | Saturated Fat: 4g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 20g | Sodium: 961mg | Potassium: 2222mg | Fiber: 13g | Sugar: 16g | Vitamin A: 3185IU | Vitamin C: 105mg | Calcium: 127mg | Iron: 6mg