📂 Fish & Seafood
#Fish
#Low Carb
#High Protein
#Elegant Dinner
Pan-Roasted Sea Bream with Garlic and Chili
🐟 A classic of Spanish seafood on your table. Open sea bream roasted in its juices with a spicy touch of chili and crispy sliced garlic.
🛒 Ingredients
- 1 Butterflied sea bream (1.8 lbs)
- 3 Garlic cloves
- 1 Cayenne chili
- 1 fl oz EVOO
- 0.5 fl oz Cider vinegar
- Fresh parsley
🐟 Sea Bream "a la Espalda": The Art of Respecting the Product
Sea Bream "a la Espalda" (butterflied and roasted on its back) is one of those master preparations that proves less is more. By cooking the fish open "like a book", we achieve a uniform and quick cooking. The "bilbaína" (the fried garlic and chili) added at the end provides a spectacular aroma without masking the delicacy of the fish's meat.
🧄 Why it is exceptionally healthy
- Semi-Fatty Fish: Sea bream has a perfect balance between lean proteins and healthy Omega-3 fats, ideal for the nervous system.
- Chili Properties: Capsaicin, responsible for the heat, is a natural thermogenic that activates the metabolism.
- Raw/Underdone Garlic: Acts as a potent vasodilator and natural antibiotic.
📝 Step-by-Step Preparation
- Fish Preparation: Ask your fishmonger to prepare 1 large sea bream (approx. 1.8 lbs / 800g) cleaned and butterflied (open like a book), without the central bone but keeping the head to preserve juices.
- Base Baking: Preheat the oven to 400°F (200°C). Place the open sea bream, skin side down, on a lightly oiled baking sheet. Season the meat with salt and pepper and drizzle with a few drops of EVOO. Bake for 12-15 minutes (no more, so it doesn't dry out).
- The Refrito (The Magic): While the fish bakes, slice 3 garlic cloves. In a small skillet, heat 1 fl oz (30ml) of EVOO and add the garlic along with 1 whole cayenne chili. Cook over very low heat until the garlic starts to "dance" and takes on a light golden color (careful not to burn them as they get bitter).
- The Acidic Touch: Remove the skillet from the heat and add a splash (0.5 fl oz / 15ml) of apple cider vinegar. Careful as it will splatter. This acid will cut the fat of the oil.
- Plating: Take the sea bream out of the oven. Immediately pour the hot garlic, chili, and vinegar refrito over the fish meat while still bubbling.
- Finishing: Sprinkle some freshly chopped parsley and serve immediately. You can accompany it with a side of steamed vegetables.
