Η συνταγή και στα ελληνικά στο τέλος της ανάρτησης!
Being a country surrounded by sea and having over 4,000 islands, Greece is very rich in fish and seafood. In ancient ages, Greeks were very fond of fish consumption and they included them in their symposia. Fishing was a big source of richness especially in the areas nearby the sea and people relied on it for their prosperity. The methods they used little differentiate from the ones we use today. Only that they, unknowingly, weren’t overfishing or using dynamite to gather more fish.
From several sources we learn that ancient Greeks appreciated very much the variety of fish Greek sea was offering and sometimes they were led to exaggerations in consumption to a point where it exceeded the normal. There are stories of slaves who were whipped by their masters because they forgot to buy fish, or a story about someone who wanted so mush to have the entire fish in a symposium that spitted on it so no one else would enjoy it. Aristotle was a well-known fish eater and there is also a story about a person who sold his land to buy fish. Some people arrived to a point where they gave fish names to their children and Diogenes is said to have died after consuming raw octopus.
Fish was considered to be a very delicate food and was cooked in three ways, baked on charcoal, boiled or fried. Of course every cook was able to demonstrate his skills according to how well he cooked the fish served.
Today fishing has a very small contribution to Greece’s Gross Domestic Product; nevertheless it is of crucial importance to the coastal population and the inhabitants of Greek islands. It is estimated that 30 to 40% of this population is occupied in fishing and lives by it.
Once a week I try to cook fish not only for us but also for my son. To be honest with you I am not a big fan of fish. I like it but it is not my first choice. I am more to the meat side. Nevertheless, for health and weight purposes I include it once a week in our schedule. Usually I make salmon but this time I wanted something different so when I saw at the fish shop these sea bream fillets, I thought it would be a good idea to make something different for a change.
We all enjoyed our fish and braising them in orange and spices made it smell less “fishy” lol. We accompanied them with steamed broccoli, cauliflower and carrots and I can tell you that we consumed tons of vegetables and herbs. Overall, it was a delicious, healthy, light meal full of vitamins, proteins and fibers.
- 1 kilo / 2 lb sea bream fillets or three pieces
- 150 ml / 5 fl. oz. orange juice
- 3 tsp sweet paprika
- 1 ½ tsp cumin
- 6 garlic cloves, minced
- 3 scallions, chopped
- 3 green peppers, sliced
- 3 tomatoes, diced
- 1 tsp sugar
- A generous bunch of parsley, chopped
- Fresh basil leafs, about 7 leafs per fillet, chopped
- Salt and pepper
- Olive oil for sautéing
- In a bowl mix the juice, the paprika, the cumin, the garlic salt and pepper.
- In a glass or stainless steel pan add the fillets.
- Pour on top of them the spiced juice.
- Marinate in the fridge for at least two hours up to four.
- In the meantime prepare the veggies.
- In a skillet add the olive oil in medium heat.
- Add the scallions and the green peppers and sauté until they start to soften.
- Add the tomatoes, sugar, salt and pepper, parsley and basil.
- Sautee for about 3 to 5 minutes.
- Remove from fire and put aside.
- After marinate the fish, take it out of the fridge.
- Preheat oven to 200°C / 400°F.
- In the same skillet you made the veggies without washing it, in high heat add the fillets along with their marinade.
- Sauté them 2 minutes one per each side.
- Take a pan and place the fish fillets.
- On top of them add the vegetables.
- Place them in the oven and bake them for about 15 minutes depending how thick the slices are.
- If you want the veggies to be crunchy on top turn to broiler and let them broil for 2 to 3 minutes.
- Be careful and don’t walk away from the oven as they can get burnt very easily.
- Remove and serve with steamed veggies, brown rice or mashed potatoes.
- 1 κιλό συναγρίδα φιλέτο ή τρία κομμάτια
- 150 ml πορτοκάλι χυμό
- 3 κ.γ. πάπρικα γλυκιά
- 1 ½ κ.γ. κύμινο
- 6 σκελίδες σκόρδο, λιωμένες
- 3 κρεμμυδάκια, ψιλοκομμένα
- 3 πράσινες πιπεριές, κομμένες σε φέτες
- 3 ντομάτες, σε κύβους
- 1 κ.γ. ζάχαρη
- Ένα γενναιόδωρο μάτσο μαϊντανό, ψιλοκομμένο
- Φρέσκο βασιλικό φύλλα, περίπου 7 φύλλα ανά φιλέτο, ψιλοκομμένα
- Αλάτι και πιπέρι
- Ελαιόλαδο για σωτάρισμα
- Σε ένα μπολ ανακατέψτε το χυμό, την πάπρικα, το κύμινο, το σκόρδο, αλάτι και πιπέρι.
- Σε ένα γυάλινο ή ανοξείδωτο ταψί προσθέστε τα φιλέτα.
- Ρίξτε από πάνω τους το χυμό.
- Μαρινάρετε στο ψυγείο για τουλάχιστον δύο ώρες έως τέσσερις.
- Εν τω μεταξύ, προετοιμάστε τα λαχανικά.
- Σε ένα τηγάνι βάλτε το ελαιόλαδο σε μέτρια φωτιά.
- Προσθέστε τα κρεμμυδάκια και τις πράσινες πιπεριές και σωτάρετε μέχρι να μαλακώσουν.
- Προσθέστε τις ντομάτες, τη ζάχαρη, αλάτι και πιπέρι, το μαϊντανό, το βασιλικό.
- Σωτάρετε για περίπου 3 έως 5 λεπτά.
- Αφαιρέστε από τη φωτιά και βάλτε τα στην άκρη.
- Μετά από το μαρινάρισμα βγάλτε τα ψάρια από το ψυγείο.
- Προθερμάνετε το φούρνο στους 200° C.
- Στο ίδιο τηγάνι που κάνατε τα λαχανικά χωρίς να το πλύνετε, σε δυνατή φωτιά, προσθέστε τα φιλέτα μαζί με τη μαρινάδα τους.
- Σοτάρετέ τα 2 λεπτά, ένα ανά κάθε πλευρά.
- Πάρτε ένα ταψί και τοποθετήστε τα φιλέτα ψαριών.
- Πάνω τους προσθέστε τα λαχανικά.
- Τοποθετήστε τα στο φούρνο και ψήστε για περίπου 15 λεπτά, ανάλογα με το πόσο πάχος έχουν οι φέτες.
- Αν θέλετε τα λαχανικά να είναι τραγανά στην κορυφή γυρίστε το φούρνο στο γκριλ και ψήστε για 2 έως 3 λεπτά.
- Να είστε προσεκτικοί και κοντά στο φούρνο γιατί μπορεί να καούν πολύ εύκολα.
- Βγάλτε από το φούρνο και σερβίρετε με λαχανικά στον ατμό, σκούρο ρύζι ή πουρέ πατάτας.
