Sea Bream with vegetables in the oven

Sea Bream with vegetables in the oven

Sea Bream with vegetables in the oven

A delicious way to cook fish. The flavor of the potatoes, which are slowly roasted under the fish is amazing without the need to add excess cooking oil! This is a nutritionally complete meal which contain all the macronutrients you need for your lunch or dinner. 


Ingredients for 2 servings:

  • 2 medium sea bream (300-350g each uncooked whole fish)
  •  1 onion, chopped into thin slices 
  • 2-3 bell pepper, chopped into thin slices
  •  2 chopped tomatoes or 10 cherry tomatoes 
  • 8 baby potatoes or 2 small potatoes (pre-boiled and chopped in cubes)
  • ½  cup of white wine 
  • 1 lemon 
  • ½ cup fresh parsley, chopped 
  • 1 tbsp olive oil 
  • A pinch of rosemary, oregano, salt, pepper


*tbsp: tablespoon    tsp: tablespoon cup: 250ml



  1. Pre-boil the potatoes for 15-20 minutes before placing them in the oven with the rest of the ingredients.
  2. In a large baking pot place the onion, the bell peppers, the tomatoes and the potatoes. 
  3. Place the fish on the top and cover with slices of lemon. 
  4. Pour over the olive oil, the lemon juice, and the wine. 
  5. Add the spices.
  6. Cover with foil and place in the oven for 30-40 minutes at 180οC. 
  7. Remove the foil and add the parsley. 
  8. Bake uncovered for 15 – 20 minutes or until fish flakes easily with a fork.


Dietitians Tip:  Add as many vegetables as you like. Especially if you are not a big fan of vegetables, this is a great way to add them in your plate since they are baked slowly, absorbing the fluids of the wine, the lemon and the fish. Garlic and thyme are two optional ingredients that you can add in this plate for extra flavor and vitamins!


Nutritional Value per serving :

Energy / Calories: 564 Kcal 

Fat: 15.5 g

Carbohydrates: 39 g

Protein: 53 g


Vitamins and minerals:

Vitamin A: 112% *

Vitamin B6: 75% 

Vitamin C: 471% 

Magnesium 41 %

Manganese 38.7 %

Niacin 33%

Phosphorus 58%

Selenium: 136%


 * Percentage of Reference Daily Intake based on 2000 kcal


Eleana Liasidou

Clinical Dietitian -Nutritionist, MSc