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Pan-fried sea bream fillets with peppers, carrots, courgette and cherry tomatoes

Chef Danilo Angè

Difficulty: easy

Method: 10'

Cooking: 15'

Difficulty: easy

Method: 10'

Cooking: 15'

Chef Danilo Angè

Difficulty: easy

Method: 10'

Cooking: 15'

Difficulty: easy

Method: 10'

Cooking: 15'

Method

  1. 01 / Prepare the vegetables for the side dish

    Wash the pepper, cut it in half, remove the seeds and cut it into julienne strips

    Wash the courgettes and cut them into julienne strips

    Peel the carrots and cut them into julienne strips

    Cut the cherry tomatoes into 4 pieces

    Crush a clove of garlic without peeling it

    Place the extra virgin olive oil in a frying pan over medium heat

    Add the garlic clove

    Brown without burning

    Remove the garlic clove

    Turn up the heat and add the peppers and carrots

    Let them cook for 5 minutes

    Add the courgettes

    Season with salt and pepper and cook for about 3 minutes

    Add the cherry tomatoes and cook for about 2 minutes

    Add salt and pepper to taste

    Cut the fresh basil into julienne strips

    Add chopped basil and allow to take on flavour

  2. 02 / Prepare the fish

    Dip the fish fillets into the flour

  3. 03 / Cook the fish

    Put a saucepan on the stove with extra virgin olive oil over moderate heat

    Add the thyme

    Remove the excess flour from the fillets

    Place the fish fillets down on the skinless side

    Turn them over after about 2 minutes

    Season with salt and pepper

    Sprinkle with white wine

    Continue to cook the sauce, stirring for about 3 minutes

  4. 04 / Serving

    Place the fish on the serving dish

    Add the fish fillet

Wine pairing

The character of the sea bream fillets accompanied by vegetables suggests a dry, medium-bodied, and sapid white wine. A Pinot Grigio or Riesling from Alto Adige or a white Sauvignon from Friuli would be perfect.

To maintain the characteristics of softness and succulence, fish fillets should be prepared just before cooking, preparing in advance is not recommended.

You can prepare the vegetables as a side dish a few hours in advance and then just warm them before serving.

Do not cook the fish fillets over a low heat, otherwise they will be as if boiled and not browned and crispy

Do not overcook the fillets, they should be soft and juicy.

Do not cook the vegetables all at once from the beginning, but put them in the pan according to their cooking times: first those that need to cook more, then those that need just a few minutes.

You can also use fish stored in the freezer. Before cooking it, defrost in the fridge and dry very well before seasoning.

To enjoy the softness of the fish, the fillets should be eaten freshly cooked. If some is left over, keep it in the fridge for a day, covered with cling film. Before serving again, reheat in the oven with a drizzle of extra virgin olive oil.

If you would like to keep the fish for a few more days, even 3 or 4 days, we suggest preparing a quick “carpione”, soused fish recipe:

Cut 50 g of carrot, 50 g of celery and 300 g of onion into julienne strips.

Cook on a very low heat with a little extra virgin olive oil and a little salt until the vegetables are very soft.

Add 100 ml white vinegar and 100 ml white wine, a bay leaf and some peppercorns and let it simmer.

Pour the hot marinade over the leftover fish and keep it covered in the fridge. Perfect also as an appetiser.

You can replace the sea bream fillets with fillets of any other fish you like. If you fillet the fish yourself, remember how to make sure you buy fresh fish:

A lively, convex eye

Bright red gills without mucus

The skin is bright in colour, without discolouration

Scales attached to the skin Bones firmly attached to the flesh.

The meat is compact and elastic: if you press it with your finger, it should sink and then immediately regain its original shape.

The scent of fresh fish is brackish or fishy; when the scents turn to sour smells, the fish was caught a few days before.

Rigor mortis, i.e., there should still be a general rigidity.

The use of durum wheat flour instead of normal flour makes the fillets crispier during cooking.

Thyme is an aromatic herb that goes particularly well with fish fillets but can be replaced with something else to your taste, like rosemary or bay leaves.

In any case, the herbs should be cooked first with extra virgin olive oil, so the essential oils can release their aromas to the full.

Ingredients for 4 people

For the fish

4 fillets of sea bream – as in the fish fillet

100 ml white wine

1 bunch of thyme

30 g durum wheat flour

20 g of extra virgin olive oil

Salt and pepper

For the vegetables for the side dish

200 g of carrots

200 g courgettes

200 g yellow peppers

200 g of cherry tomatoes

1 clove of garlic

1 bunch of basil

30 g extra virgin olive oil

Salt and pepper

Wine pairing

The character of the sea bream fillets accompanied by vegetables suggests a dry, medium-bodied, and sapid white wine. A Pinot Grigio or Riesling from Alto Adige or a white Sauvignon from Friuli would be perfect.

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