Puttanesca Sea Bream
Serves 2
This is a great nutritious, low calorie recipe that will help you reach your Summer bikini body goals!
You can make the sauce in advance, leave it to cool and keep it covered in the fridge or freeze it. Then when you want to use it simply reheat it gently with a little added water. The recipe yields quite a lot of sauce but the leftover sauce is fantastic served with a roast chicken or used to jazz up plain boiled rice or quinoa.
Kate’s calorie busting tip: If you are trying to reduce your calorie intake even further for this recipe, you can wrap the fish in foil and bake it in the oven, rather than frying it.
What you need
For the sauce
1 tbsp butter or coconut oil
1 onion, finely chopped
1 clove garlic, finely chopped
Large pinch dried chilli flakes
400g tin chopped tomatoes
1-2 tsp capers, chopped ( a few reserved for serving)
4 pitted green olives, chopped
100ml filtered water
1 tbsp fresh flat leaf parsley, finely chopped
For the fish
1-2 tbsp butter
4 x sea bream fillets, skin on, approximately 150g each
Salt and pepper
What you do
In a large, deep pan, heat one tablespoon of coconut oil / butter and cook the onion, garlic and chilli flakes over a gentle heat until softened. This should take about 10 minutes.
Add the tomatoes, capers, olives, salt and pepper and 100ml of water.
Simmer for a further 10 minutes until the sauce has reduced. If you are cooking the sauce in advance, it is at this point you can remove the sauce from the heat, and leave it to cool before storing in the fridge.
Season the sea bream fillets.
In a clean frying pan, heat up the butter and place the fish, skin side down, in the pan. (You will probably have to do this two fillets at a time depending on the size of your pan). Cook for three to four minutes until the skin is golden and crispy before turning the fish over. Cook for a further three to four minutes, depending on the thickness of the fish. Be careful not to overcook the fish or it will be dry.
Spoon the sauce onto the plate and serve the fish on top.
Sprinkle the fresh coriander and the reserved capers over the top just before you serve.
