Mediterranean Diet Grilled Sea Bream
Dive into the flavors of the Mediterranean with this Grilled Sea Bream recipe, a centerpiece for healthy and vibrant dining. Perfectly suited for a Mediterranean diet, this dish features whole sea bream seasoned with a fragrant blend of garlic, fresh parsley, thyme, oregano, and zesty lemon juice, all elevated by extra-virgin olive oil. Scoring the fish ensures the marinade penetrates deeply, creating a tender, flavorful result. Grilled atop fresh lemon slices, the fish develops a lightly charred and citrus-infused finish. Ready in just 35 minutes, this elegant yet simple meal pairs beautifully with roasted vegetables or a crisp green salad, making it a nutritious and irresistible option for your next seafood dinner. Whether you’re hosting or treating yourself, this recipe will transport you to the Mediterranean coast with every bite. Perfect keywords: Mediterranean diet, grilled sea bream, healthy seafood recipe, citrus grilled fish, fresh herbs.
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Recipe Information
Ingredients
- 2 pieces (about 1 pound each) whole sea bream
- 4 tablespoons extra-virgin olive oil
- 4 cloves garlic cloves
- 2 tablespoons fresh lemon juice
- 2 tablespoons, chopped fresh parsley
- 1 tablespoon, chopped fresh thyme
- 1 tablespoon, chopped fresh oregano
- 1.5 teaspoons sea salt
- 1 teaspoon black pepper
- 2 sliced lemons
Instructions
Rinse the sea bream under cold water and pat dry with paper towels. Score the fish on both sides (make three diagonal cuts on each side) to allow the marinade to penetrate.
In a small bowl, combine 3 tablespoons of extra-virgin olive oil, minced garlic, lemon juice, chopped parsley, thyme, oregano, sea salt, and black pepper.
Rub the marinade generously over the entire fish, ensuring the mixture gets into the scored cuts and inside the cavity of the fish. Let it marinate for at least 10 minutes while you prepare the grill.
Preheat your grill to medium-high heat, around 400°F (200°C). Ensure the grates are clean and lightly oiled to prevent sticking.
Place the lemon slices on the grill and arrange the sea bream on top of the lemon slices. Grill the fish for about 8-10 minutes on each side, or until the flesh is opaque and flakes easily with a fork.
While grilling, brush the fish with the remaining olive oil to maintain moisture and flavor.
Once cooked, transfer the fish to a serving platter, discarding the grilled lemon slices.
Garnish with additional fresh herbs and serve immediately with a side of fresh lemon wedges and a simple green salad or roasted Mediterranean vegetables for a complete meal.
Nutrition Facts
Calories |
292 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.2 g | 25% | |
| Saturated Fat | 3.7 g | 18% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 80 mg | 27% | |
| Sodium | 797 mg | 35% | |
| Total Carbohydrate | 2.9 g | 1% | |
| Dietary Fiber | 0.5 g | 2% | |
| Total Sugars | 0.5 g | ||
| Protein | 27.7 g | 55% | |
| Vitamin D | 5.7 mcg | 28% | |
| Calcium | 37 mg | 3% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 505 mg | 11% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
