Many people shy away from making fish at home, because of the taboo surrounding the ability to cook it just right. I’ve always considered it the easiest of all meats to cook (at least far easier than chicken). The hard part comes in completing the flavor profile. Sure, fish only really needs some oil or butter, salt, and lemon to be a success, but having an arsenal of various sauces to fish from is what makes having fish an exciting and more welcome member at the dinner table.
The delicate flavors of sea bream should not be overwhelmed with some crazy sauce or overwhelming textures. The fragrant, yet neutral complement of a pea and basil sauce make for a complete fish dish that is light, tender, and creamy! I’ve also used this sauce with tilapia and scallops.
Sea Bream: lowers LDL (bad) cholesterol, is abundant in heart-healthy omega-3 essential fatty acids, improves the function of the heart, arteries and veins, raises HDL (good) cholesterol, lowers blood pressure, can reduce the risk of developing macular degeneration (leading cause of blindness) by 50 percent, reduces the accumulation of fat in the body, protects against colon, breast and prostate cancer, improves brain function, deals with symptoms of inflammation, slows down aging symptoms, and helps uplift the mood (antidepressant).
*Remember when picking out fresh fish that it shouldn’t smell “fishy”. Fresh fish smells like nothing – if it’s stinky, it’s not fresh.
Sea Bream with Pea Sauce
Cook Time: 8 minutes
- 2 sea bream fillets
- 1 tbsp olive oil
- Dash of salt
- 1 cup of canned peas, drained and rinsed
- 1 clove garlic
- 1/4 tsp salt
- 1/4 tsp pepper
- Juice of half a lemon
- Small handful of fresh basil
- Red pepper flakes for garnish
Coat the sea bream fillets with extra-virgin olive oil and a dash of salt. Place the sea bream skin-side down in saucepan heated to medium-high for 2 minutes. Pop the saucepan in the oven at 350 degrees Fahrenheit for about 8 minutes until tender.
For the sauce, combine the peas, basil, garlic, juice of half a lemon, salt, and pepper and process until smooth. You may need to add up to 2 tbsp of lukewarm water to get the mixture smooth rather than chunky.
Dollop the pea sauce on each fillet and garnish with red pepper flakes. There will be leftover sauce to enjoy aside the meal.
The perfect finish to a great day.