Roasted sea bream with lemon sauce and courgette
Total time1 h Preparation and possible waiting 25 min · Cooking 35 min How this time is calculated
Preparation and possible waiting: 25 min · Cooking: 35 min
Total recorded in the recipe. Preparation may include resting, soaking or chilling. Active work and waiting are not yet recorded separately; check the steps before planning.
Servings4
Key recipe details
Approximate calculation based on the stated quantities and average values per 100 g of each ingredient. How we calculate nutrition information
Total time: 1 h Preparation and possible waiting 25 min · Cooking 35 min How this time is calculated
Preparation and possible waiting: 25 min · Cooking: 35 min
Total recorded in the recipe. Preparation may include resting, soaking or chilling. Active work and waiting are not yet recorded separately; check the steps before planning.
Recipe characteristics
View full classification 11 tags
Allergen information is indicative. Always check each product label and possible cross-contamination.
How nutritional categories are selected
These are indicative recipe estimates based on ingredients, amounts and servings. They help you choose dishes; they do not guarantee a laboratory-tested nutrient value.
- Calcium, iron and vitamin C: estimated contribution of at least 240 mg, 4.2 mg and 24 mg per serving respectively (30% of the adult reference intake).
- High protein: at least 20% of energy from protein. High fibre: at least 3 g per 100 kcal.
- Low carbohydrate: no more than 20 g per serving and 20% of energy from carbohydrate.
- Low energy and low fat: conservative estimates of the prepared dish per 100 g (40 kcal and 3 g fat for solids; 20 kcal and 1.5 g fat for drinks and soups). Uncertain yield is left unclassified.
- Omega-3: estimated at least 0.3 g ALA or 40 mg EPA+DHA per 100 g and per 100 kcal. Products with unknown composition are not counted as zero.
- Anti-inflammatory is an existing editorial collection, not a promise to prevent or treat illness.
Recipe characteristics
Main course
Lunch
30 to 60 minutes
Method
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Ask for four sea bream fillets and keep heads and bones. Refrigerate the fish while simmering the heads and bones in water with 2 g parsley and some salt for 15 minutes. Strain and measure 250 ml.
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Chop the spring onion and soften in 45 ml olive oil for 8-10 minutes. Add wheat flour and stir for 1 minute.
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Whisk in white wine and the 250 ml stock to avoid lumps. Add lemon juice and some remaining parsley and simmer for 6-8 minutes.
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Wash the courgette and cut into half-moons. Sauté with another 45 ml oil and some salt for 6-7 minutes.
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Check the fillets for small bones. Add pepper, remaining salt and the other 10 ml oil. Bake on a tray at 240 °C for about 7-10 minutes until 63 °C at the centre.
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Divide sauce between four plates and put one fillet on each with courgette. Finish with parsley.
How nutritional categories are selected
These are indicative recipe estimates based on ingredients, amounts and servings. They help you choose dishes; they do not guarantee a laboratory-tested nutrient value.
- Calcium, iron and vitamin C: estimated contribution of at least 240 mg, 4.2 mg and 24 mg per serving respectively (30% of the adult reference intake).
- High protein: at least 20% of energy from protein. High fibre: at least 3 g per 100 kcal.
- Low carbohydrate: no more than 20 g per serving and 20% of energy from carbohydrate.
- Low energy and low fat: conservative estimates of the prepared dish per 100 g (40 kcal and 3 g fat for solids; 20 kcal and 1.5 g fat for drinks and soups). Uncertain yield is left unclassified.
- Omega-3: estimated at least 0.3 g ALA or 40 mg EPA+DHA per 100 g and per 100 kcal. Products with unknown composition are not counted as zero.
- Anti-inflammatory is an existing editorial collection, not a promise to prevent or treat illness.
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