{"id":3696,"date":"2019-09-09T15:48:57","date_gmt":"2019-09-09T12:48:57","guid":{"rendered":"https:\/\/www.changeeat.com.cy\/?p=3696"},"modified":"2020-04-07T15:53:28","modified_gmt":"2020-04-07T12:53:28","slug":"sea-bream-with-vegetables-in-the-oven","status":"publish","type":"post","link":"https:\/\/www.changeeat.com.cy\/en\/sea-bream-with-vegetables-in-the-oven\/","title":{"rendered":"Sea Bream with vegetables in the oven"},"content":{"rendered":"<p><b>Sea Bream with vegetables in the oven<\/b><\/p>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>Ingredients for 2 servings:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">2 medium sea bream (300-350g each uncooked whole fish)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00a01 onion, chopped into thin slices\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">2-3 bell pepper, chopped into thin slices<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00a02 chopped tomatoes or 10 cherry tomatoes\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">8 baby potatoes or 2 small potatoes (pre-boiled and chopped in cubes)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00bd\u00a0 cup of white wine\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 lemon\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00bd cup fresh parsley, chopped\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 tbsp olive oil\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">A pinch of rosemary, oregano, salt, pepper<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">\u2003<\/span><\/p>\n<p><span style=\"font-weight: 400;\">*tbsp: tablespoon\u00a0 \u00a0 tsp: tablespoon cup: 250ml<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>Method:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Pre-boil the potatoes for 15-20 minutes before placing them in the oven with the rest of the ingredients.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">In a large baking pot place the onion, the bell peppers, the tomatoes and the potatoes.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Place the fish on the top and cover with slices of lemon.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Pour over the olive oil, the lemon juice, and the wine.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Add the spices.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Cover with foil and place in the oven for 30-40 minutes at <\/span><span style=\"font-weight: 400;\">180<\/span><span style=\"font-weight: 400;\">\u03bf<\/span><span style=\"font-weight: 400;\">C.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Remove the foil and add the parsley.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bake uncovered for 15 &#8211; 20 minutes or until fish flakes easily with a fork.<\/span><\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<p><b>Dietitians Tip:<\/b><span style=\"font-weight: 400;\">\u00a0 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!<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>Nutritional Value per serving :<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Energy \/ Calories: 564 Kcal\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fat: 15.5 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Carbohydrates: 39 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Protein: 53 g<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><b>Vitamins and minerals:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Vitamin A: 112% *<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Vitamin B6: 75%\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Vitamin C: 471%\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Magnesium 41 %<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Manganese 38.7 %<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Niacin 33%<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Phosphorus 58%<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Selenium: 136%<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0* Percentage of Reference Daily Intake based on 2000 kcal<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Eleana Liasidou<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Clinical Dietitian -Nutritionist, MSc<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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.\u00a0 &nbsp; Ingredients [&hellip;]<\/p>\n","protected":false},"author":11,"featured_media":3706,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[9,50],"tags":[],"class_list":["post-3696","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-recipes","category-fish-and-seafood"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Sea Bream with vegetables in the oven - Change Eat<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.changeeat.com.cy\/en\/sea-bream-with-vegetables-in-the-oven\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sea Bream with vegetables in the oven - Change Eat\" \/>\n<meta property=\"og:description\" content=\"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! 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