Tonia's Greek Seabream Fillets with Olives, Capers & Pine nuts served with Lemon & Tahini Yoghurt Sauce

This recipe works out to;


6pp/approx.260kcal per portion

plus

1pp/approx.50kcal

per portion for the tahini sauce.


so

7pp/approx.310kcal per portion

for the complete dish 


***


YOU WILL NEED : (Serves 4)


4 sea bream fillets (or seabass)


2 tablespoons olive oil 

1 clove garlic, thinly sliced

25g pine nuts

40g green olives

1 tablespoon of capers

Juice of 1 lemon

Half a 15g pack fresh coriander, chopped


For the Tahini Yoghurt Sauce


50g 0% fat Total Greek Yoghurt

1 tablespoon Tahini (sesame) paste,

1 clove garlic, crushed

1 pinch sea salt

Juice of 1 lemon

Cold water to slacken, if needed


***


The trick is to be organised as this dish needs to be eaten pretty much straight from the pan.


Start by making the tahini sauce.

Mix the tahini yoghurt sauce ingredients together.

Keep tasting until it matches your personal preference- more lemon, less garlic etc. Add water in tiny amounts until it's a smooth, creamy consistency that you can easily 'dollop'.

Once you're happy with the sauce, pop it to one side.


***


Next, prepare the ingredients for the fish topping. Chop the olives and coriander, slice the garlic thinly and weigh out the pine kernels.


Lightly season the sea bream fillets.


Bring all your prepared ingredients over to the hob as this dish comes together very quickly. 


Heat 1 tablespoon of olive oil in a non-stick frying pan, then add the fillets skin-side down. Cook for 2-3 minutes or until the skin is crisp and golden brown.


Don't be tempted to move the fish until it's cooked on one side or it will fall apart. The trick is, once it doesn't stick to the pan, you can turn it.

Turn over and cook for a further 1-2 minutes, until the flesh is opaque and just cooked through. Remove from the pan and place on warmed serving plates.


Add the remaining tablespoon of oil to the pan and cook the garlic and pine nuts for 1 minute, until they start to lightly brown. Add the olives and capers and sauté for a further minute.

Remove the pan from the heat and stir in the lemon juice. Let it bubble for a minute then sprinkle in the coriander.


Divide into 4 equal portions and spoon generously over each cooked seabream.

Spoon the tahini sauce over the fish or serve on the side.


Devour immediately.


***


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