Fish head with orange sauce and basmati rice
I made sea bream in the oven with orange sauce one morning when I found fresh fish at the corner store. I chose it because it had clear eyes and firm flesh, so I didn't hesitate. I tried the recipe with some adjustments, and it turned out well every time, especially when I don't have much time and still want something different.
Quick Info
Total time: about 50 minutes (prep + cooking)
Servings: 4
Difficulty: medium
Ingredients
For the fish:
1 whole sea bream (800 g - 1 kg)
2 oranges
zest of 1 lime
1 tablespoon olive oil
salt and freshly ground pepper
For the sauce:
1 teaspoon butter
1 teaspoon olive oil
1 teaspoon flour
juice of 1 orange (approx. 80 ml)
80 ml dry white wine (1 small cup)
1 teaspoon honey
salt and white pepper
For the rice:
1 cup (200 ml) basmati rice
3 cups water
1 pinch of salt
1 teaspoon butter
Preparation
1. Clean the sea bream of scales, intestines, and gills. Remove its head and tail. Cut the fish lengthwise, then each half into two, so you have four roughly equal pieces. Pat them dry with paper towels.
2. Place the fish pieces on a baking tray and season with salt and pepper on both sides. Grate the zest of one orange and the lime zest on top. Drizzle with a little olive oil.
3. Slice the orange from which you took the zest into thin slices. Lay them at the bottom of a heatproof dish in a single layer.
4. Arrange the fish pieces on top of the orange slices. Pour a small cup of water into the tray, avoiding direct contact with the fish.
5. Place the tray in the preheated oven at 200°C, in the middle rack. Bake for 20-25 minutes, depending on the thickness of the pieces. The fish should be white and slightly firm to the touch.
6. While the fish is cooking, put a small pot with 3 cups of water and a pinch of salt on the heat. When the water boils, add the rinsed basmati rice. Cook for 10 minutes on low heat, uncovered. Taste – if it's ready, drain any excess water, then stir in a teaspoon of butter while it's hot. Cover and let it sit for 5 minutes.
7. For the sauce: heat the butter and olive oil in a small pot over low heat. When the butter has melted, add the flour and whisk vigorously for 30 seconds without browning.
8. Gradually add the orange juice and white wine, stirring continuously to avoid lumps. Let it simmer for 3-5 minutes to reduce slightly. If the wine is too sour, add a teaspoon of honey. Season with salt and pepper to taste. Keep the sauce warm until serving.
9. For assembly, use a ring mold or spoon the rice, adding on top two roasted orange slices from the tray, a piece of fish, and the orange sauce. The remaining roasted orange can also be placed on the plate next to the rice.
Why I make this recipe often
I prepare this recipe when I find fresh sea bream because it's easy to work with, has few bones, and the flesh remains juicy. It cooks quickly and it's easy to adjust the flavors. The orange sauce pairs well with the fish, and the basmati rice absorbs the flavor without overpowering it.
Tips and Variations
Tips
- Check the fish after 20 minutes. If it's thin, don't leave it too long to avoid drying out.
- Don't skip the step of drying the fish – the skin browns better and doesn't stick to the tray.
- If you want more flavor, you can add some sprigs of rosemary or thyme to the oranges in the tray.
Substitutions
- The sea bream can be replaced with dorado or trout; the cooking time remains similar.
- The lime can be omitted or replaced with lemon.
- If you don't have dry white wine, use clear fish or vegetable broth, but reduce the amount of honey or even omit it.
Variations
- You can use thin slices of lemon instead of orange for a more sour flavor.
- For the sauce, the orange can be combined with a little chopped fresh mint added at the end for a refreshing note.
Serving Ideas
- Serve with quickly sautéed vegetables (asparagus, zucchini) for a complete meal.
- It also goes well with buttery mashed potatoes if you don't want rice.
Frequently Asked Questions
1. How much in advance can I prepare the fish for the oven?
You can season and leave the fish in the fridge for 2-3 hours before, but no longer. Assemble it in the tray just before putting it in the oven.
2. Can I make the sauce with blood orange?
Yes, blood orange gives a nice color and a slightly sweeter taste. Use the same amount.
3. What do I do if I don't have a ring mold for the rice?
Spoon the rice into a small bowl, pressing it lightly, then invert it onto the plate.
4. Can I use frozen fish?
Yes, but it must be completely thawed and well-drained before seasoning.
5. How do I know when the fish is done?
The flesh should be opaque, flake easily with a fork, and not be translucent in the center.
Nutritional Values
One serving has approximately 400-450 kcal. The fish provides protein and healthy fatty acids, and the sauce is not heavy. The rice complements with carbohydrates. Per serving: 35-38 g protein, 9-12 g fat, 45-50 g carbohydrates, depending on how much sauce and rice you actually use.
Storage and Reheating
Cooked fish can be stored in the fridge, in a closed container, for up to 2 days. The rice lasts the same, separately. To reheat, place the fish in the oven at 150°C, covered, for 10 minutes, or 2-3 minutes in the microwave (covered with a lid). The sauce can be heated on low heat, with a spoonful of water if it has thickened too much. Do not freeze the final dish; the texture of the fish will suffer.
The fish, cleaned of intestines, without head and tail, is cut in half lengthwise and then each piece is cut in two, resulting in 4 approximately equal pieces. Each piece is seasoned with salt and pepper, the zest of an orange and a lime is grated, and a little olive oil is drizzled over it. The orange from which we grated the zest is sliced and placed in a heat-resistant dish. On top of the orange slices, we place the fish pieces, and we add a cup of water to the tray. We put the tray in the preheated oven at 200 degrees for 20-25 minutes. While the fish is in the oven, we prepare the sauce and the rice. We put a small pot on the stove with three cups of water and a pinch of salt. When the water boils, we add the cup of rice. We let it boil for 10 minutes. We drain any excess water, if there is any, add 1 teaspoon of butter, and mix. For the sauce: we put the butter and olive oil in a small pot on the stove, and when the butter has melted, we add the flour and mix with a whisk. We add the orange juice and wine. During this time, we keep stirring with the whisk to prevent it from sticking to the pot. Finally, we add salt and white pepper to taste and a teaspoon of honey. Place a round mold on a plate, fill it with basmati rice, top it with 2 slices of orange, one piece of fish, and sauce. Enjoy your meal!! I didn't have a very good quality white wine, so I added a bit of honey to the sauce because it tasted a bit sour from the wine (use a good quality wine). If you encounter this fresh fish in stores, don't avoid it, it's very good, it has few bones and comes from fishing (the price/kg is 22 lei fresh).
Ingredients: 1 sea bream of approximately 800g-1 kg, 2 oranges, peel of 1 lime, salt and pepper to taste, 1 tablespoon olive oil, 1 cup water. For the sauce: 1 teaspoon butter, 1 teaspoon olive oil, 1 teaspoon flour, juice of 1 orange (approximately 1 cup), 1 cup white wine, salt and white pepper, 1 teaspoon honey. For the rice: 1 cup basmati rice, 3 cups water, a pinch of salt, 1 teaspoon butter.
