Bream
Abramis bramaClinical Encyclopedia
Bream provides 105 kcal, 20g of protein, 0g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Bream is a popular freshwater fish known for its mild flavor and flaky texture. It is a good source of high-quality protein and essential nutrients.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best enjoyed grilled, baked, or steamed to preserve its delicate flavor and texture. Avoid overcooking to maintain moisture.
Smart Selection & Storage
Choose bream that has clear, bright eyes and shiny skin. The flesh should be firm and smell fresh.
Store fresh bream in the refrigerator and consume within 1-2 days. For longer storage, wrap tightly and freeze.
Myths vs Realities
Healthy Recipes
Herb-Crusted Bream with Quinoa Salad
A light and flavorful dish featuring bream fillets coated in a fresh herb crust, served alongside a nutritious quinoa salad.
- 2 bream fillets
- 1 cup cooked quinoa
- 1/2 cup cherry tomatoes, halved
- 1/4 cup cucumber, diced
- 1/4 cup parsley, chopped
- 1 lemon, juiced
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- Salt and pepper to taste
- 1. Preheat the oven to 400°F (200°C).
- 2. Mix parsley, garlic powder, salt, and pepper in a bowl, then coat the bream fillets with the mixture.
- 3. Place the fillets on a baking sheet and bake for 15-20 minutes until cooked through.
- 4. In a separate bowl, combine quinoa, cherry tomatoes, cucumber, lemon juice, and olive oil.
- 5. Serve the herb-crusted bream on a bed of quinoa salad.
Grilled Bream Tacos with Avocado Salsa
Delicious grilled bream tacos topped with a refreshing avocado salsa, perfect for a healthy twist on a classic dish.
- 2 bream fillets
- 4 corn tortillas
- 1 avocado, diced
- 1/2 red onion, finely chopped
- 1 lime, juiced
- 1/4 cup cilantro, chopped
- Salt and pepper to taste
- 1. Preheat the grill to medium-high heat.
- 2. Season the bream fillets with salt and pepper, then grill for about 4-5 minutes on each side.
- 3. In a bowl, mix avocado, red onion, lime juice, cilantro, salt, and pepper to create the salsa.
- 4. Warm the corn tortillas on the grill for 1 minute on each side.
- 5. Assemble the tacos by placing grilled bream and avocado salsa in each tortilla.
Baked Bream with Lemon and Asparagus
A simple yet elegant dish featuring baked bream infused with lemon and served with tender asparagus for a healthy meal.
- 2 bream fillets
- 1 bunch asparagus, trimmed
- 1 lemon, sliced
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. Place bream fillets on a baking sheet and surround them with asparagus.
- 3. Drizzle olive oil over the fish and asparagus, then season with salt and pepper.
- 4. Top the bream with lemon slices and bake for 20-25 minutes until the fish flakes easily.
- 5. Serve hot, garnished with additional lemon slices if desired.
Bream Stir-Fry with Broccoli and Bell Peppers
A colorful and nutritious stir-fry featuring bream, broccoli, and bell peppers, packed with flavor and health benefits.
- 2 bream fillets, cut into bite-sized pieces
- 2 cups broccoli florets
- 1 red bell pepper, sliced
- 1 tablespoon ginger, minced
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 tablespoon sesame seeds
- 1. Heat sesame oil in a large pan over medium heat.
- 2. Add ginger and sauté for 1 minute, then add bream pieces and cook until golden brown.
- 3. Stir in broccoli and bell pepper, cooking for an additional 5-7 minutes.
- 4. Add soy sauce and sesame seeds, tossing to combine.
- 5. Serve immediately over brown rice or whole grain noodles.
Mediterranean Bream with Olives and Tomatoes
A Mediterranean-inspired dish featuring bream baked with olives and tomatoes, bursting with flavor and healthy fats.
- 2 bream fillets
- 1 cup cherry tomatoes, halved
- 1/2 cup black olives, pitted and sliced
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- 1 teaspoon oregano
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. In a baking dish, combine cherry tomatoes, olives, garlic, olive oil, oregano, salt, and pepper.
- 3. Place bream fillets on top of the mixture and bake for 20-25 minutes.
- 4. Serve warm, drizzled with the pan juices.
Bream and Vegetable Skewers
Grilled bream and vegetable skewers make for a fun and healthy meal, perfect for summer barbecues.
- 2 bream fillets, cut into cubes
- 1 zucchini, sliced
- 1 bell pepper, cut into chunks
- 1 red onion, cut into chunks
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. Preheat the grill to medium heat.
- 2. In a bowl, combine bream cubes, zucchini, bell pepper, onion, olive oil, lemon juice, salt, and pepper.
- 3. Thread the bream and vegetables onto skewers.
- 4. Grill skewers for about 8-10 minutes, turning occasionally until the fish is cooked through.
- 5. Serve with a side of mixed greens.
Bream with Mango Salsa
A refreshing dish featuring pan-seared bream topped with a vibrant mango salsa, perfect for a light summer meal.
- 2 bream fillets
- 1 ripe mango, diced
- 1/2 red onion, finely chopped
- 1 lime, juiced
- 1/4 cup cilantro, chopped
- Salt and pepper to taste
- 1. Season bream fillets with salt and pepper.
- 2. Heat a non-stick pan over medium heat and cook the fillets for 4-5 minutes on each side until golden brown.
- 3. In a bowl, combine mango, red onion, lime juice, cilantro, salt, and pepper to make the salsa.
- 4. Serve the bream topped with mango salsa.
Bream and Sweet Potato Cakes
These healthy bream and sweet potato cakes are packed with flavor and make for a delightful appetizer or main dish.
- 2 bream fillets, cooked and flaked
- 1 cup mashed sweet potato
- 1/4 cup breadcrumbs
- 1 egg
- 1 teaspoon paprika
- Salt and pepper to taste
- 1. In a bowl, combine flaked bream, mashed sweet potato, breadcrumbs, egg, paprika, salt, and pepper.
- 2. Form the mixture into small patties.
- 3. Heat a non-stick skillet over medium heat and cook the patties for 3-4 minutes on each side until golden.
- 4. Serve with a side of yogurt or a fresh salad.
Spicy Bream with Cauliflower Rice
A spicy and healthy dish featuring bream fillets served over cauliflower rice, perfect for a low-carb meal.
- 2 bream fillets
- 1 head cauliflower, grated into rice
- 1 tablespoon chili powder
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. Season bream fillets with chili powder, salt, and pepper.
- 2. Heat olive oil in a pan and cook the bream for 4-5 minutes on each side.
- 3. In another pan, sauté grated cauliflower for 5-7 minutes until tender.
- 4. Serve the bream over a bed of cauliflower rice.
Frequently Asked Questions (FAQ)
What is the nutritional value of bream?
Bream is low in calories and high in protein, providing essential nutrients like Vitamin B12 and selenium.
How should bream be cooked?
Bream can be grilled, baked, or steamed. It is best not to overcook it to retain its moisture.
Is bream a healthy fish to eat?
Yes, bream is a healthy choice due to its high protein content and beneficial omega-3 fatty acids.
Can bream be eaten raw?
While some may consume bream raw, it is recommended to cook it to eliminate any potential parasites.
What are the health benefits of eating bream?
Eating bream can support heart health, muscle repair, and provide essential vitamins and minerals.
How often can I eat bream?
It is generally safe to eat bream a few times a week, but be mindful of potential mercury levels.
What is the best way to store bream?
Fresh bream should be stored in the refrigerator and consumed within 1-2 days. For longer storage, freeze it.
Are there any risks associated with eating bream?
Potential risks include exposure to contaminants and allergic reactions in sensitive individuals.