Pan fried sea bass with tomatoes

Sea bass, spigola or branzino in Italian, is an easy option for a nice, low calorie meal. You need just a few ingredients and under 20 minutes to serve this pan fried sea bass with tomatoes.



  • 2 big sea bass (or sea bream) fillets
  • extra virgin olive oil
  • 150g cherry tomatoes, halved
  • salt and pepper
  • parsley
  • capers (optional)
  1. Start by patting the fillets dry while heating a pan on medium to high heat on the stove top. Add oil (you can add a knob of butter, too) until it’s very hot. Place the fish fillets skin-side down and press a little with a spatula if they start curling up.
  2. Reduce the heat to medium and let cook for 4 minutes undisturbed until you can see the the flesh cooked two thirds of the way up and the skin is crisp and brown.
  3. Turn the fillets over and add salt and pepper and the tomatoes. Let cook for additional 3-4 minutes. Add the capers if using and some chopped parsley.


Finnish salmon soup – lohikeitto

This salmon soup is easy to make, quick, super healthy and perfect for every occasion. Imagine delicious chunks of salmon and just-right potatoes in a delicious creamy soup with a good helping of fresh dill. Ah!

prep time 10 min     cook time 25 min
ingredients for 4
  • 500 g fresh salmon fillet, skinned and cut into chunks
  • 2 tablespoons butter
  • 1 leek, well rinsed, trimmed and sliced
  • 1 small onion, diced
  • 8 potatoes (buy a firm variety since they need to retain their shape through cooking), peeled and cut into mouth-size cubes/chunks
  • 1,25 l fish stock (you can use the skin to make your own) or water
  • 1 large carrot, sliced
  • 2 dl heavy cream
  • 1 cup of fresh dill, finely chopped
  • 5-6 whole allspice
  • 2 bay leaves
  • salt and pepper

1. Melt the butter in a fairly large soup pot and sauté leeks and onion until soft, about 8-10 min.

2. Meanwhile cut the salmon fillet into chunks, peel and cut the potatoes and slice the carrot.

3. Add the fish stock to the pot with the potatoes, carrots, bay leaves and allspice and let cook for another 12-15 min until the potatoes are just tender.

4. Add the salmon chunks along with the cream and gently simmer on low heat until cooked through, only a few minutes. Add dill and pepper and check the salt.

5. Ladle into soup bowls and enjoy with rye bread and butter.


Salmon casserole

When you crave for comfort food, the Finnish salmon casserole is what you need to make. I confess that I had forgotten all about it for the longest time but now that I’ve re-discovered it, it will be frequently on our table. This is too good to count calories!

Prep time 35 min     Cook time  1h 15 min

  • 1 big fillet of fresh salmon (600-700 gr)
  • 2 kg of potatoes
  • 3 yellow onions
  • 1-2  bunches of fresh dill
  • 1 dl of fish stock
  • sea salt and black pepper
  • 3 eggs
  • 2 dl milk
  • 2 dl heavy cream
  • breadcrumbs
  • butter
  • extra vergin olive oil

1. Butter a big oven pan and cut the salmon fillet in 2 cm (1 inch) slices.

2. Peel and slice the potatoes. Good slices, not paper thin. Put the slices in cold water until you start layering the casserole.

3. Slice the onions and sautée them in olive oil. At the end add the fish stock and let the sauce brew .

4. Layer first 1/3 of the potato slices in the pan, add salt and pepper. Add half of the onions and cut a good handful of fresh dill on top.

5. Make one whole layer of salmon, add salt and pepper. Place another handful of dill on top. Add a layer of potatoes, the rest of the onions, salt and pepper. One more layer of potatoes + a pinch of salt and pepper.

6. Whisk the eggs, milk and heavy cream together adding salt and pepper. It seems like a lot of salt but the potatoes absorb lots of it.

7. Pour the cream in the pan, add a few dabs of butter and sprinkle bread crumbs on top.

8. Place in a preheated oven at 200°C  for 1 hour and 15 minutes until the casserole is golden brown and the potatoes are properly done. Not al dente.

9. Don’t count the calories! This is too good!


Sea bream with tomatoes and capers

(also known as Mediterranean style)

In Italy Tuesdays and Fridays are traditionally fish days or no-meat days. We don’t usually follow this tradition, but I have to say that I’m more inclined to prepare fish or seafood on Friday than any other day of the week.

Since the first time we had delicious gilthead sea bream (orata it. tsipoura gr.) in Crete years ago, it’s been one of my go-to fish recipes. Easy to prepare, light and healthy, what’s not to love?

Prep time  15 min     Cook time 20-25 min
  • 2 breams 350gr each
  • olives (recipe requires black olives, I used Gaeta olives which are my faves)
  • 2 tbl spoons of capers (if salted, rinse them before use)
  • 300 gr of cherry tomatoes
  • salt and pepper
  • thyme, marjoram, parsley
  • peperoncino/chili pepper
  • 2-3 cloves of garlic
  • extra vergin olive oil

1. Rinse the gutted and scaled bream and place it in a pan with some olive oil. I love to use a glass pan, easy to clean.

2. Sprinkle salt and pepper on both sides of the fish as well as inside. Place also a few sprigs of thyme and/or marjoram and  1 chopped garlic inside.

3. Halve the tomatoes and place them in the pan around the fish. Add some peperoncino but be careful. The purpose is to enhance the flavors, not overpower them and with peperoncino you can easily go overboard. Been there, done that!

4. Add olives and capers and thyme, marjoram and parsley with a generous hand and the rest of the garlic.

5. Place the fish in a preheated oven at 200° for appr 20-25 min.

I served it cleaned. To avoid cleaning you can use fillets.

As a side dish I made oven potatoes but you could use broccoli or green salad. Whatever floats your boat.


Easy peasy oven salmon

I love fish and particularly salmon. This next recipe is so easy and fast that you’ll have a delicious meal in a pinch. No sauces nor heavy cream required so it’s also a healthy option.

Prep time  5 min     Cook time  20 min
  • 1 kg salmon fillet
  • rock salt, rose pepper, dill

1. Place the fillet with skin under into a pan covered with wax paper.

2. Rub rock salt onto the flesh, add whole rose peppers or alternatively black peppers or lemon peppers and dill.

3. Place in a preheated oven at 200°C (390 F) for about 15-20 minutes.

4. Serve with baked or mashed potatoes, broccoli or a salad for a lighter option.