Sea Bream Steak with Mediterranean Sauce

Sea Bream Steak with Mediterranean Sauce

Main Dish·Grilling·1 serving

Under 300kcalHigh Protein (15g+)Low Sodium

Calories

290kcal

Carbs

7g

Protein

23g

Fat

13.8g

Sodium

81mg

Ingredients

Main

Sea BreamWhite WineChopped ParsleyTomatoOliveCaperChopped OnionChopped GarlicBasil

Others

Pepper PowderFlourCooking OilWater

Sea Bream 100g, Pepper Powder 0.1g, Flour 4g, Cooking Oil 12g, White Wine 50g, Water 50g, Chopped Parsley 1g[About the Sauce] 지중해소스:Tomato 20g, Olive 10g, Caper 3g, Chopped Onion 5g, Chopped Garlic 2g, Tomato 15g, Basil 3g

Nutrition Facts

Per 100g of main ingredients

Chopped Parsley

  • Rich in vitamin C (33mg) — acts as an antioxidant and helps you absorb iron
  • Rich in calcium (150mg) — a key building block of bones and teeth

Tomato

  • Rich in vitamin C (14mg) — acts as an antioxidant and helps you absorb iron
  • Rich in dietary fiber (2.6g) — can support digestion and help you feel full

Chopped Onion

  • Contains dietary fiber (1.6g) — can support digestion and help you feel full

Chopped Garlic

  • Rich in dietary fiber (3.8g) — can support digestion and help you feel full
  • Rich in potassium (530mg) — helps balance sodium and supports muscle function

Basil

  • Rich in calcium (240mg) — a key building block of bones and teeth
  • Rich in dietary fiber (2.6g) — can support digestion and help you feel full

Source: RDA National Standard Food Composition Table. General nutritional info, not a claim of medical benefit.

Instructions

Follow the steps to see at a glance when and how each ingredient is used.

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STEP 01 / 06
17%
Sea Bream Steak with Mediterranean Sauce step 1🔍
STEP 01

Coat the sea bream with pepper and flour.

🍳Active ingredients(3)
Sea Bream(100g)🍶 Marinate
🧂Pepper Powder(0.1g)🍶 Marinate
🌾Flour(4g)🍶 Marinate
⏱️ Waiting ingredients:Cooking Oil
Sea Bream Steak with Mediterranean Sauce step 2🔍
STEP 02

Peel and slice the tomato, and cube the olive into 0.8cm pieces.

🍳Active ingredients(2)
🍅Tomato(15g)🔪 Prep
Olive(10g)🔪 Prep
⏱️ Waiting ingredients:Cooking Oil
Sea Bream Steak with Mediterranean Sauce step 3🔍
STEP 03

Add cooking oil to a pan and cook the sea bream, then add white wine.

🍳Active ingredients(3)
Sea Bream(100g)🍳 Pan-fry
🍷White Wine(50g)🍳 Pan-fry
🫒Cooking Oil(12g)🍳 Pan-fry
Sea Bream Steak with Mediterranean Sauce step 4🔍
STEP 04

Add the sauce ingredients and water and boil, reducing by half.

🍳Active ingredients(6)
🍅Tomato(15g)🍲 Boil
Olive(10g)🍲 Boil
Caper(3g)🍲 Boil
🧅Chopped Onion(5g)🍲 Boil
🧄Chopped Garlic(2g)🍲 Boil
🌿Basil(3g)🍲 Boil
Sea Bream Steak with Mediterranean Sauce step 5🔍
STEP 05

Remove the sea bream and sprinkle chopped parsley powder over the remaining sauce in the pan.

🍳Active ingredients(2)
Sea Bream(100g)💦 Drain
🥬Chopped Parsley(1g)🌿 Garnish
Sea Bream Steak with Mediterranean Sauce step 6🔍
STEP 06

Serve the sea bream together with the sauce on a plate.

🍳Active ingredients(1)
Sea Bream(100g)🍽️ Plate