Thursday, 1 May 2014 - , , , , , 0 comments

RECIPE : Tonia's Greek Seabream Fillets with Olives, Capers & Pine nuts served with Lemon & Tahini Yoghurt Sauce

 This is one of the delicious dishes I learned to make a couple of weeks ago.
 Together with a super-talented bunch of  bloggers, we gleaned all this knowledge at the FAGE Total yoghurt masterclass with the wonderful Tonia Buxton, TV cook extraordinaire.

If you want to read more about the day, click


This light meal or starter is incredibly quick to make, nutritious and so delicious-it takes you to the Mediterranean with every mouthful.
The beauty is in its simplicity, just let the ingredients do all the work for you.

This recipe works out to;

6pp/approx.260kcal per portion
per portion for the tahini sauce.

7pp/approx.310kcal per portion
for the complete dish 


YOU WILL NEED : (Serves 4)

4 sea bream fillets (or seabass)

2 tablespoons olive oil 
1 clove garlic, thinly sliced
25g pine nuts
40g green olives
1 tablespoon of capers
Juice of 1 lemon
Half a 15g pack fresh coriander, chopped

For the Tahini Yoghurt Sauce

50g 0% fat Total Greek Yoghurt
1 tablespoon Tahini (sesame) paste,
1 clove garlic, crushed
1 pinch sea salt
Juice of 1 lemon
Cold water to slacken, if needed


The trick is to be organised as this dish needs to be eaten pretty much straight from the pan.
(We couldn't even wait to get to the table!)

So, start by making the tahini sauce.

Mix the tahini yoghurt sauce ingredients together. Here's Bailee doing a grand job.
Keep tasting until it matches your personal preference- more lemon, less garlic etc. Add water in tiny amounts until it's a smooth, creamy consistency that you can easily 'dollop'.
Tonia calls this her 'ketchup'-she eats it with everything and I can understand why!

Once you're happy with the sauce, pop it to one side-or you can stand and look at it like Lucia did.
(She was very proud).

Next, prepare the ingredients for the fish topping. Chop the olives and coriander, slice the garlic thinly and measure out the pine kernels and capers.

Lightly season the sea bream fillets.

Bring all your prepared ingredients over to the hob as this dish comes together very quickly. Miriam had the steadiest hand so she carried ours! 

Heat 1 tablespoon of olive oil in a non-stick frying pan, then add the fillets skin-side down. Cook for 2-3 minutes or until the skin is crisp and golden brown.

Don't be tempted to move the fish until it's cooked on one side or it will fall apart. The trick is, as soon as it doesn't stick to the pan, you can turn it.
Turn over and cook for a further 1-2 minutes, until the flesh is opaque and just cooked through. Remove from the pan and place on warmed serving plates.

Selina cooked our fish under the expert guidance of teacher Tonia!

Add the remaining tablespoon of oil to the pan and cook the garlic and pine nuts for 1 minute, until they start to lightly brown. Add the olives and capers and sauté for a further minute.
Remove the pan from the heat and stir in the lemon juice. Let it bubble for a minute then sprinkle in the coriander.

Divide into 4 equal portions and spoon generously over each cooked seabream.
Spoon the tahini sauce over the fish or serve on the side.

Devour immediately.






N.B. All photos not taken by me are courtesy of Satureyes Photography-many thanks!


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