Fish with Sauce Vierge
This Pan-Seared Sea Bream with Sauce Vierge is a testament to the beauty of simple, fresh ingredients coming together to create a dish that is greater than the sum of its parts
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Servings: 4 people
Calories: 414kcal
Equipment
- 1 fry pan or skillet
Ingredients
For the Sauce Vierge:
- 1/4 cup extra-virgin olive oil
- 1 cup cherry tomatoes finely diced
- ½ cup sicilian olives finely chopped
- 2 cloves garlic finely grated or minced
- 1 lemon zested and juiced
- 1 tbsp chives finely chopped
- 1/4 cup fresh basil chopped
- 1/4 cup fresh parsley chopped
- sea salt flakes to taste
For the Pan-Seared Sea Bream:
- 4 sea bream fillets about 150 grams each
- salt and pepper to season
- 1/3 cup all-purpose flour
- 2 tbsp butter for frying sub olive oil
- lemon wedges for serving
Instructions
Making the Sauce Vierge:
- Combine Ingredients: In a medium bowl, mix together the diced tomatoes, diced olives, garlic lemon zest, juice and salt.
- Optional step: To help infuse the flavours you can heat the olive oil in the microwave for 10 seconds to just warm it. (This can be done in a pan on the stove top also). Make sure you are just warming the oil not making it hot. You don't want to cook the sauce ingredients just infuse the oil.
- Pour the oil (heated or not) over the rest of the ingredients in the bowl and stir to combine.
- Next add the herbs and stir again.
- Taste and adjust the seasoning as needed, then cover and let the Sauce Vierge stand at room temperature for at least half and hour.
Preparing the Sea Bream:
- Prep the Fillets: Pat the sea bream fillets dry with a paper towel. Season both sides with salt and pepper.
- Dust with Flour: Lightly coat the fillets with flour, shaking off any excess.
- Heat the Pan: In a large skillet, heat the butter over medium-high heat until butter is light golden brown and bubbling.
- Sear the Fillets: Place the fillets in the hot pan and cook for 3-4 minutes until the coating is crispy and golden brown. Flip the fillets and cook for another 2-3 minutes until the fish is opaque and flakes easily with a fork.
To Serve
- Plate the sea bream fillets and generously spoon the Sauce Vierge over the top. Serve immediately with lemon wedges on the side.
Video
Nutrition
Calories: 414kcal | Carbohydrates: 13g | Protein: 36g | Fat: 25g | Saturated Fat: 7g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 14g | Trans Fat: 0.2g | Cholesterol: 100mg | Sodium: 404mg | Potassium: 685mg | Fiber: 2g | Sugar: 2g | Vitamin A: 857IU | Vitamin C: 29mg | Calcium: 52mg | Iron: 2mg