Baked Sea Bream with Wild Rice Salad and Basil Mayo

Fresh Natura Food

For the Fish

  • 1 Bream 700gr to 1kg

  • 1 lemon sliced

  • 1 clove garlic chopped

  • 1 tablespoon of capers

  • 4 pieces of sun dried tomato

  • 3 tablespoons Olive oil

  • 2 pieces of fresh onion

  • Few basil leaves

  • Salt & Pepper

  • 2 baking papers

For the Salad

  • 160 gr of wild rice

  • 1 tomato

  • 1 small cucumber

  • 1 small onion

  • 1 tsp chopped caper

  • 4 radishes

  • a little rocket leaves

  • olive oil

  • half lemon

  • salt & pepper

For the Basil Mayo

  • 15 fresh basil leaves

  • 1 tbsp mustard

  • 2 tbsp lemon juice

  • 8 tbsp of olive oil

  • salt & pepper

Direction

For the fish

  • Marinate the fish with a little olive oil and pepper
  • Chop the sun dried tomato, capers and fresh onion
  • In a baking paper spread half the slices of tomato, half slices of lemon,  5 basil leaves, half capers, half fresh onion and half sundried tomato.Marinate the ingredients with some olive oil, salt and pepper.
  • Lay down the fish along the ingredients and repeat the same procedure on the top of the fish  so that to cover all.
  • Cover the fish with a second baking paper and close all edges.
  • Bake in a preheated oven at 170 c for 40 minutes

For the Salad

  • Wash the rice well. Then boil it in plenty of water with some salt for about 45 minutes until the rice is opened. Drain the rice and rinse it under cold water in a fine-mesh strainer.
  • In a bowl finely chop all the ingredients add the rice and marinate with olive oil, lemon salt and pepper.

For the Basil Mayo

  • In a small mixer, pour all the ingredients and beat well until the mixture is homogenized.

Plating

  • Open the baking paper with the fish
  • Remove all the ingredients that is marinated the fish  and place it a bowl.
  • With the help of a knife, carefully remove the fish fillet from the bone.
  • On a plate, lay  down the rice salad, a fish fillet on the top, a few ingredients of the fish marinated and gently pour over the  basil mayonnaise and  a few fresh basil leaves

Benefits

Sea Bream

  • Minimum allowable fishing size of 20 cm
  • Allowed consumption period January -September
  • Nutritional value per 100 g (average)
  • Calories: 128 kcal
  • Proteins: 21 g
  • Selenium: 7 μg
  • Vitamin D: 0.87 μg
  • EPA: 327 mg
  • DHA: 555 mg

Wild Rice

  • Easy to digest
  • High antioxidant content
  • B vitamins
  • Magnesium
  • Vegetable fibers
  • Potassium
  • Nutritional value per cup of cooked wild rice
  • Energy (kcal): 166
  • Protein (gp): 6.54
  • Total fat (gr): 0.56
  • Carbohydrates (gp): 35
  • Vegetable fibers (gp): 3.0
  • Sugars (gr): 1.20
  • Calcium (mg): 5
  • Iron (mg): 0.98
  • Magnesium (mg): 52
  • Phosphorus (mg): 134
  • Potassium (mg): 166
  • Sodium (mg): 5
  • Zinc (mg): 2.20
  • Thiamine (mg): 0.085
  • Riboflavin (mg): 0.143
  • Niacin (mg): 2,111
  • Vitamin B6 (mg): 0.221

Basil

  • One tablespoon fresh basil 5 gr contains
  • Water (gr.) 4.9
  • Energy (Kcal) 1
  • Proteins (gr.) 0.17
  • Fat (gr.) 0.03
  • Carbohydrates (gr.) 0.14
  •   Vegetable Fibers (gr.) 0.1
  • Calcium (mg) 9
  • Iron (mg) 0.17
  • Magnesium (mg) 3
  •   Phosphorus (mg) 3
  • Potassium (mg) 16
  •   Zinc (mg) 0.04
  •   Vitamin C (mg) 1
  •   Thiamine (mg) 0.002
  •   Riboflavin (mg) 0.004
  •   Niacin (mg) 0.048
  •    Vitamin B-6 (mg) 0.008
  •   Vitamin A (IU) 280