Tina’s Trabez

This week are looking at fish recipes. I have to confess I have not tried any of these as hubby and I can’t eat fish so I hope they resonate with you all! I have tried to put a selection of recipes in…

I have concentrated mostly on sea bass and sea bream as this is mostly what I have seen on restaurant menus…

Fish and shellfish are good sources of essential vitamins, such as niacin, and minerals, such as selenium and iodine. White fish such as the bream and bass are very low in fat. This means, just like beans and pulses or chicken without the skin, white fish is a healthier low-fat alternative to, for example, red or processed meat that tends to be higher in fat, especially saturated fat.


Oven Baked Fish Pilaki



3-4 tbsp olive oil

4-6 fish fillets

1 onion, halved and thinly sliced

3-4 garlic cloves, thinly sliced

1 carrot, thinly sliced

1 potato, petite diced

2-3 tomatoes, diced

1/2 bunch parsley, chopped

juice of 1 lemon

1 lemon, thinly sliced

1 tsp sugar

salt & pepper

optional mushroom, celery root, petite diced


Heat olive oil. Add onion. Cook until soft. Add carrot. Cook for a couple of minutes. (if you are using mushroom, add now) Add potato. (if you are using celery root, add now). Cook until vegetables are soft. Add tomato, garlic, sugar, salt, and 2 cups of water. Cook until the cooking liquid is almost absorbed. Add half the parsley. Spread half of the vegetables on a oven dish. Place the fish on top. Cover with the rest of the vegetables. Season with black pepper. Pour lemon juice and place lemon slices on top. Cover and bake in a preheated oven at 350-370F for 30 minutes or until the fish is tender. Sprinkle remaining parsley and serve.


Blackened Sea Bass – simple and easy



2 teaspoons paprika

1 teaspoon

garlic salt

1 teaspoon dried thyme leaves, crushed

1/2 teaspoon black pepper

1/4 teaspoon ground red pepper

3 tablespoons butter

4 skinless sea bass (4 to 6 oz ea)

lemon, halves

fresh dill sprigs (to garnish)


Preheat barbecue grill. Combine all seasonings in small bowl and mix well. Melt butter in small saucepan over medium heat and pour into pie plate. Dip sea bass into melted butter, evenly coating both sides. Sprinkle both sides of sea bass with seasoning mixture. Place on grill and cook covered for approximately 6 to 8 minutes or until it is blackened and flakes easily. Turn halfway through grilling time. Serve with lemon and garnish with dill sprigs


Whole roast bream with potatoes & olives



400g new or small potatoes

large handful small black olives

1 garlic clove, chopped

large bunch flat-leaf parsley, leaves roughly chopped, stalks reserved

2 tbsp olive oil

zest half a lemon

1 whole sea bream, about 450g/1lb, gutted, head on

small glass white wine



Heat oven to 220C/fan 200C/gas 7. Cook the potatoes in boiling water for about 10 mins, cut into thick slices, then cool. In a bowl, toss the potatoes with the olives, garlic, half the chopped parsley, half the olive oil, the lemon zest and salt and pepper. Tip this mix over the bottom of a medium gratin dish. Season the fish and place the parsley stalks in the cavity. Lay the fish on top of the potatoes and drizzle with the rest of the olive oil. Bake for 15 mins until the potatoes start to crisp up around the edges. Pour the wine over, then return to the oven for 10 mins more until the potatoes have browned and the fish is cooked. Remove the dish from the oven, scatter over the rest of the parsley and bring the dish to the table. When you serve up, don’t forget the lovely white wine juices in the bottom of the dish. Delicious with a simple bowl of spinach.


Sea bream with a courgette salad with fresh mint and rocket



For the sea bream

4 x 200g/7oz sea bream fillets

1 lemon, juice only

6 tbsp extra virgin olive oil, plus extra for drizzling

2 garlic cloves, finely chopped

1 tbsp capers

4 anchovies

200ml/7floz white wine

300g/10½oz cherry tomatoes, halved, deseeded

salt and freshly ground black pepper

150g/5oz black olives, pitted

1 handful parsley, finely chopped

1 pinch oregano

For the courgette salad

125ml/4fl oz extra virgin olive oil

4 tbsp balsamic vinegar

1 garlic clove, finely chopped

handful fresh mint, finely chopped

4 small courgettes

2-3 handfuls of rocket leaves



For the bream, place the fish fillets in a bowl, squeeze over the lemon juice and leave to marinate for 30 minutes.

Preheat the oven to 200C/400F/Gas 6. Heat the olive oil in a large frying pan, add the garlic, capers and anchovy fillets and cook over a medium heat for five minutes, until the anchovies have dissolved.

Add half of the wine and simmer until it has evaporated, then add the tomatoes, squashing them slightly.

Season with salt and freshly ground black pepper and cook for five minutes, then add the olives and continue to cook for a further 10 minutes.

Place the fish in an ovenproof dish and season with salt and freshly ground black pepper. Add the parsley, the remaining white wine, the sauce, a drizzle of olive oil and the oregano and cover with foil. Bake in the oven for 20 minutes, removing the foil halfway through cooking.

Meanwhile, make the salad. Whisk the olive oil and vinegar together with the garlic and mint in a small bowl and set aside.

Trim the ends of the courgettes and, with a potato peeler or mandolin, slice them lengthways into wafer-thin slices.

Add the courgette slices to the dressing, mix well and leave to marinate for at least 10 minutes.

Mix the rocket with the courgettes and place on serving plates. When the fish is cooked, let it rest for one minute then serve alongside the salad.


Sea bass with sizzled ginger, chilli & spring onions



6 x sea bass fillets, about 140g/5oz each, skin on and scaled

about 3 tbsp sunflower oil

large knob of ginger, peeled and shredded into matchsticks

3 garlic cloves, thinly sliced

3 fat, fresh red chillies deseeded and thinly shredded

bunch spring onion, shredded long-ways

1 tbsp soy sauce



Season the fish with salt and pepper, then slash the skin 3 times. Heat a heavy-based frying pan and add 1 tbsp oil. Once hot, fry the fish, skin-side down, for 5 mins or until the skin is very crisp and golden. The fish will be almost cooked through. Turn over, cook for another 30 secs-1 min, then transfer to a serving plate and keep warm. You’ll need to fry the fish in 2 batches. Heat the remaining oil, then fry the ginger, garlic and chillies for about 2 mins until golden. Take off the heat and toss in the spring onions. Splash the fish with a little soy sauce and spoon over the contents of the pan.

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