Sea Bream with Chinese Spices

This recipe brings life to white fish. You can use any white fish. At time of writing the most sustainable white fish is European Hake, Haddock, Atlantic Cod and Monkfish. This would work with any white fish and possibly also a mild mackerel.

Ingredients – Serves 4

4 fillets of sea bream or any white fish

2 courgettes, spiralised or grated

1 large red onion, diced (or 2 medium)

300g cherry or baby plum tomatoes, quartered

3 tablespoons olive oil

1 teaspoon cinnamon

1 thumb of ginger, grated

2 tablespoons Tamari soy sauce

2 teaspoons maple syrup or honey

2 tablespoons sundried tomatoes (in olive oil), finely chopped

2 tablespoons rice vinegar


  1. Top and tail the courgette and spiralise or grate, depending on your preference.
  2. Gently sauté the onion in 2 tablespoons of oil in a frying pan until softened.
  3. Add the chopped sundried tomatoes, ginger, spices, soy sauce, vinegar and maple syrup/honey and cook lightly for 5-6 minutes until softened, but so that the tomatoes still hold their shape.
  4. Next stir the courgette into the tomato mixture and take off the heat. The courgette spirals should soften on their own in the residual heat.
  5. In a separate non-stick ceramic pan, heat the remaining 1 tablespoon of olive oil on a low-medium heat and add the fish fillets, skin side down.  Cook gently for 3-4 minutes without moving. Then flip and cook for 1 minute on the other side.
  6. Place the fish on top of the sauce and serve.

Serve with new potatoes if on your plan.


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