Photo: Anna Pelzer
Sea bream with a courgette salad with fresh mint and rocket
18 ingredients
1 hr + 1 hr
Serves 4
openrecipes
Mediterranean flavours pack in punch here and would work just as well with sea bass or tuna.
Estimated Nutrition (whole recipe, rough)
290
Calories
4g
Protein
15g
Fat
36g
Carbs
Counts 13 of 14 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Cherry | 1 cup (138g) | 87 |
| Wine | 2 tbsp cooking wine (30ml) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Olive | 1 large (4g) | 4 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Capers | 1 tbsp (9g) drained | 2 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Peppermint | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 4 x 200g/7oz sea bream
- 1 lemon
- 6 tbsp extra virgin olive oil
- 2 garlic
- 1 tbsp capers
- 4 anchovies
- 200ml/7floz white wine
- 300g/10½oz cherry tomatoes
- salt and freshly ground black pepper
- 150g/5oz black olives
- 1 handful parsley
- 1 pinch oregano
- 125ml/4fl oz extra virgin olive oil
- 4 tbsp balsamic vinegar
- 1 garlic
- handful fresh mint
- 4 small courgettes
- 2-3 handfuls of rocket
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By bbcfood ·
Recipe sourced from
openrecipes