Mediterranean Sauce With Sea Bream

by Susan Smith in , , ,


Whilst Britain voted to leave the EU last Friday we are still inseparably European. I for one am proud to celebrate the fact with this brilliantly versatile, sunshiny flavoured, fresh-tasting Mediterranean Sauce that goes with just about everything. Marvellous with organic grass-fed steak, tender-cooked chicken breast, fresh fish or vegetables this hearty tomato and sweet pepper sauce with black olives, baby capers and fresh oregano cannot fail to transport you to sunny Provence. We love it.

I don’t know who to credit this recipe to. Although I found it at Delia Online, on this website it states that the recipe is taken from A Year In My Kitchen by Skye Gingell. No matter, Primal Plate has tried and tested this recipe several times over and it’s a really healthy, speedy, elegant-looking dish that can be on the table within forty-five minutes. I have increased the quantities of some ingredients, which I think makes for a better balance of flavours and also a more generous portion of vegetables.  

As with the original recipe, I chose to showcase this Mediterranean sauce with fresh sea bream but it can also deliver a glorious Primal vegetarian feast served with roasted cauliflower and lemon-herb dressing dolloped over - please see Notes below.

Summer sun here we come!

Mediterranean Sauce With Sea Bream (Serves 2)

Ingredients

2 whole sea bream, weighing 300g -352g each, de-scaled and gutted (get the fishmonger to do this for you)

1-2 tbsp extra virgin olive oil

Celtic sea salt and freshly milled black pepper

2 shallots, peeled and finely chopped

1 medium/large yellow pepper, de-seeded and sliced lengthways into strips

300g large organic vine tomatoes, skinned and chopped (see Note below)

1 heaped tablespoon fresh oregano, finely chopped  

30g pitted black olives (I used Kalamata), cut into slivers

1 heaped tablespoon baby capers, rinsed and dried

1 heaped tablespoon organic tomato puree

75g organic cherry vine tomatoes, unpeeled but cut into halves

Curly leaf parsley - to garnish

 

Instructions

Pre-heat the oven to 190℃ / 375℉ / Gas mark 5

Boil a kettle of water.

Wipe the fish with some kitchen paper, then make 3 diagonal cuts across the fish (on both sides) and brush lightly all over with a little olive oil. Season inside and out with sea salt and freshly milled black pepper.

Place the fish on a flat baking tray lined with non-stick foil and transfer to the centre of the pre-heated oven for 15-20 minutes.

Meanwhile, heat the olive oil in a deep sauté pan over a medium/low heat. Add the shallots and gently cook with the pan lid on for a couple of minutes. Add the yellow pepper strips to the pan then cover and continue to soften the vegetables over a medium heat for another 5 minutes.

Add the chopped tomatoes, tomato puree, olives, capers and oregano. Stir everything together, then season with sea salt and freshly milled black pepper. 

Simmer gently with the pan lid half-on / half off for a further 10 minutes, stirring occasionally. 

Add the cherry tomato halves - gently stirring them into the rest of the sauce - then turn the heat down to its lowest setting and continue cooking for a minute or so until the cherry tomatoes are just warmed through and retaining their shape i.e. not collapsed.

To serve, place the fish onto two warm serving plates and spoon the sauce alongside. Garnish with a sprig or two of fresh parsley, if liked.  

 For vegetarians and vegans, the Mediterranean Sauce also goes well with roasted cauliflower, served here with lemon-herb dressing 

For vegetarians and vegans, the Mediterranean Sauce also goes well with roasted cauliflower, served here with lemon-herb dressing 

Notes

To skin the tomatoes, use the pointy end of a sharp knife to prick the tomatoes all over several times. Put them into a heatproof bowl and cover in boiling water. Leave them for about 25- 35 seconds - no longer or they’ll start to cook - then using a slotted spoon lift them directly into a bowl of ice-cold water. Remove from the cold water and peel the skins off before proceeding with the recipe.

For simplicity’s sake, the vegetarian version of this recipe, Mediterranean Sauce With Roasted Cauliflower and Lemon-Herb Olive Oil Dressing will feature as a separate Primal Plate blog post soon.

 

Carbohydrates 12g Protein 69g - per serving