Delicious Sea Bream Fillet Recipe: Pan-Fried Perfection with Lemon Caper Sauce
Today, we're treating ourselves to a dish that perfectly balances simplicity and elegance: Pan-Fried Sea Bream Fillet recipe with Lemon Caper Butter Sauce, accompanied by Roasted New Potatoes and Steamed Broccoli. This meal is a celebration of fresh, vibrant ingredients, bringing a taste of the Mediterranean to your dinner table.
Fact
Did you know that sea bream, also known as dorade in French cuisine, is a staple in Mediterranean diets? It’s highly valued for its delicate, sweet flavour and firm texture. This fish is often enjoyed grilled, baked, or pan-fried, making it a versatile favourite in many coastal communities.
Serving Suggestions
This delightful dish pairs wonderfully with a crisp green salad drizzled with a light vinaigrette. For a touch of indulgence, you might consider a chilled glass of Sauvignon Blanc, which complements the citrusy notes of the lemon caper butter sauce beautifully. To add a burst of colour, garnish your plates with a few fresh lemon wedges and a sprinkle of chopped parsley.
Storing Instructions
Store any leftovers in an airtight container in the refrigerator. The sea bream and potatoes will keep for up to two days, while the broccoli is best enjoyed within one day. If you want to keep the dish longer, consider freezing the sea bream fillets and roasted potatoes separately for up to three months.
Reheating Instructions
To reheat, preheat your oven to 180°C (350°F). Place the sea bream fillets and roasted potatoes on a baking tray and cover them loosely with foil. Warm for about 15 minutes or until heated through. The steamed broccoli can be quickly reheated by giving it a brief steam or a quick stir-fry in a hot pan with a splash of olive oil.
Conclusion
We hope you enjoy this delicious and wholesome recipe! Don’t forget to share your thoughts and any creative twists you’ve added in the comments below. If you loved this dish, subscribe to our newsletter for more tasty recipes delivered straight to your inbox.
Enjoy a taste of the Mediterranean with this exquisite dish featuring pan-fried sea bream fillets topped with a zesty lemon caper butter sauce. Accompanied by crispy roasted new potatoes and vibrant steamed broccoli, this meal combines fresh, wholesome ingredients to create a delightful and satisfying dining experience. Perfect for a special dinner or a simple yet elegant weeknight meal.
- 2 sea bream fillets - boneless and skin on (depending on size and whether you want 1 or 2 per person)
- 2 tbsp plain flour (or gluten-free flour)
- Salt and pepper to taste
- 1 tsp olive oil
- 25 g salted butter
- 1 lemon juice of half for sauce, wedges for garnish
- 1 tbsp capers in brine, drained
- 500 g potatoes halved
- 2 tbsp olive oil
- 2 garlic cloves minced
- 1 tsp dried rosemary
- Salt and pepper to taste
- 300 g tenderstem broccoli
- 1 tbsp olive oil
- Salt and pepper to taste
- Coat the Fillets
Mix the flour with a pinch of salt and a grinding of black pepper on a plate. Place the fillets in the flour and turn each so that both sides are fully coated.
- Pan-Fry the Fillets
Heat a frying pan to medium-high, add the olive oil, and then the fish fillets skin side down. Allow to cook for 5 minutes to crisp the skin, then for a further 1 minute on the other side. Remove from the pan and set aside on a clean plate to rest.
- Make the Sauce
Cool the pan slightly then add the butter, juice of half a lemon, and capers to the pan. Cook over medium heat for a minute, then add the fish flesh side down to soak up some of the buttery lemon sauce and finish cooking. Cook for 1-2 minutes.
- Preheat Oven
Preheat your oven to 200°C (180°C fan).
- Prepare Potatoes
Toss the halved new potatoes with olive oil, minced garlic, dried rosemary, salt, and pepper.
- Roast
Spread the potatoes on a baking tray and roast for 25-30 minutes, or until golden and crispy, turning halfway through.
- Steam Broccoli
Steam the tenderstem broccoli for 4-5 minutes until tender but still vibrant green.
- Season
Drizzle with olive oil and season with salt and pepper.
- Plate the Dish
Divide the roasted new potatoes and steamed broccoli between plates.
- Add the Fish
Place a sea bream fillet on each plate and drizzle with the lemon caper butter sauce.
- Garnish
Serve with lemon wedges for an extra burst of freshness.
- Amount Per Serving
- Calories 480kcal
- Calories from Fat 198kcal
- % Daily Value *
- Total Fat 22g34%
- Saturated Fat 8g40%
- Cholesterol 90mg30%
- Sodium 1200mg50%
- Potassium 1100mg32%
- Total Carbohydrate 40g14%
- Dietary Fiber 6g24%
- Sugars 4g
- Protein 30g60%
- Vitamin A 900 IU
- Vitamin C 70 mg
- Calcium 80 mg
- Iron 3 mg
- Vitamin D 10 IU
- Vitamin E 4 IU
- Vitamin K 90 mcg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
- For a gluten-free option, use gluten-free flour to coat the fish fillets.
- If you prefer a milder sauce, reduce the amount of lemon juice to suit your taste.
- This dish can be paired with other vegetables such as asparagus or green beans for variety.
- Ensure the sea bream fillets are fresh for the best flavour and texture.
- Adjust seasoning to taste, adding more salt or pepper as needed.
Fiona O'Sullivan is the passionate editor of Great Food Ireland, a popular blog dedicated to celebrating traditional Irish cuisine and culinary heritage. With a rich background in food writing and a deep love for Ireland's gastronomic culture, Fiona brings a wealth of knowledge and enthusiasm to her role. She curates authentic recipes, shares culinary stories, and explores the vibrant food scene across Ireland. Fiona's dedication to promoting Irish food traditions has made Great Food Ireland a beloved resource for food enthusiasts around the world.
