Bream is very versatile, delicious and nutritious.
It can lower bad cholesterol, is abundant in heart-healthy omega-3 essential fatty acids.
It can protects against colon and breast cancer and can also slow down signs of aging.
It also helps uplift the mood as an antidepressant.
I have chosen bream as I think it can be a seriously overlooked fish as people favour cod and haddock (which would work very well in this recipe). Seam bream is a bit more sustainable and it takes the pressure of the other more popular fishes giving stocks a chance to replenish. Why wouldn’t you choose Bream?
This dish a light, yet satisfying dish.
It’s not very seasonal so my apologies, but I had a real craving to make courgette spaghetti and thought bream and pea would be an excellent combination.
So here is my Grilled Bream with Pea Pesto and Courgette Spaghetti
Slimming world syn free
X 2 bream fillets – skin on descaled
X 1/2 tsp ground turmeric
X 1 teaspoon of my Greek fish mix which is thyme, oregano and crushed red peppercorns
X 1 pieces of wholemeal bread, toasted and crushed into breadcrumbs (1/2 healthy exB)
X 2 courgettes made into spaghetti noodles using either a spiralizer or just use a grater on its side
X 1/2 leek cut into long ribbons
X 1 garlic glove
X 1 lemon
X 1 small bunch of parsley
X 1 can mushy peas
X 50 g dry spaghetti (optional)
This is a recipe I’m really pleased with and hopefully you’ll enjoy it too…
Firstly make the breadcrumbs. Toast the bread then bake in the oven until dry, allow to cool the break up or blitzt into breadcrumbs.
Mix the spice rub, turmeric, Greek mix, lemon zest, salt and pepper and a teaspoon of chopped parsley
Rub onto flesh of fish.
Then add breadcrumb to press onto fish. Pop on a tray ready to grill.
For the courgette spaghetti, place a grated on its side and do long grates- this will create long spaghetti lines of courgette, add a bit of salt to draw out moisture, set aside for a few minutes.
Cut leek into ribbons and soften in some boiling water for 5 minutes also add the clove of garlic to soften, drain and set aside.
For the ‘pesto’ to a can of mushy peas add the softened garlic clove, a good handful of parsley and lemon juice and a pinch of pepper.
Blitz until smooth.
Cook off spaghetti as per instructions and drain.
To a saucepan add spaghetti, leek and pesto, heat on a gentle heat. While this is warming pop fish under a medium grill for approximately 10 minutes.
Heat a frying pan. Squeeze the excess juice from courgettes the fry in the hot pan for a few minutes until it start to brown.
Add to pesto mix and check seasoning.
To plate put the spaghetti, courgette mix in the middle and top with the crusted fish, add a dash of parsley and eat straight way. A delicious fish treat for any occasion.
Cooking fish can be a challenge but practice makes perfect.
For me the fish should flake easily but still have a touch of moisture in the middle. Just give it a try. Any questions please ask.
Mushy peas, bream and courgette are all SS, S and everything except the wholemeal breadcrumbs are syn free, and this portion is only 1/4 of your daily hex b….. fabbo!!
Bake Love xx