Home/Fish/Bream
Back to Home
Bream
Fish
Nutri-ScoreA

Bream

Abramis brama

Clinical Encyclopedia

Bream is a popular freshwater fish known for its mild flavor and flaky texture. It is rich in protein and essential nutrients, making it a healthy choice for a balanced diet.

Scientific NameAbramis brama
Region of OriginEurope and Asia
Popular Comparisons:
Bream VS Alaska Plaice FilletBream VS Albacore TunaBream VS Albacore White TunaBream VS Albacore White Tuna LoinBream VS Amberjack Yellowtail FilletBream VS American Plaice

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories105 kcal
Water
80%
Fiber0g
Total23.0g
Protein
20g(87%)
Fats
3g(13%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Health Benefits

✓High in protein, bream supports muscle growth and repair, making it an excellent choice for athletes and active individuals.
✓Rich in omega-3 fatty acids, bream contributes to heart health by reducing inflammation and lowering blood pressure.
✓Contains essential vitamins and minerals, including Vitamin B12 and selenium, which are crucial for energy metabolism and immune function.
✓Low in calories and fat, bream is a great option for those looking to maintain a healthy weight.

Possible Risks & Side Effects

!Bream may contain environmental contaminants such as mercury; it is advisable to limit consumption, especially for pregnant women and young children.
!Individuals with fish allergies should avoid bream and other fish species to prevent allergic reactions.

How to Prepare & Consume

Bream can be grilled, baked, or steamed to preserve its delicate flavor. It is best enjoyed with light seasonings and fresh herbs.

Smart Selection & Storage

How to Select

Choose bream with bright, clear eyes and shiny skin. The flesh should be firm and smell fresh, not fishy.

How to Store

Store bream in the coldest part of the refrigerator and consume within 1-2 days. If freezing, wrap tightly to prevent freezer burn.

Myths vs Realities

MythAll fish are low in mercury.+
RealitySome fish, including certain types of bream, can contain higher levels of mercury, so it's important to choose wisely.
MythFish is not a good source of protein.+
RealityFish, including bream, is an excellent source of high-quality protein, essential for muscle health.
MythEating fish is only beneficial for heart health.+
RealityWhile fish is great for heart health, it also supports brain function and overall well-being.

Healthy Recipes

Herb-Crusted Bream with Quinoa Salad

This dish features baked bream coated in a zesty herb crust, served alongside a refreshing quinoa salad packed with vegetables.

Ingredients
  • 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, zested and juiced
  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Mix the garlic powder, lemon zest, salt, and pepper, then coat the bream fillets with the mixture.
  3. 3. Bake the bream for 15-20 minutes until cooked through.
  4. 4. In a bowl, combine quinoa, cherry tomatoes, cucumber, parsley, olive oil, lemon juice, salt, and pepper.
  5. 5. Serve the baked bream on a bed of quinoa salad.

Grilled Bream Tacos with Avocado Salsa

These light and flavorful tacos feature grilled bream topped with a creamy avocado salsa, perfect for a healthy weeknight dinner.

Ingredients
  • 2 bream fillets
  • 4 corn tortillas
  • 1 avocado, diced
  • 1/2 cup red onion, finely chopped
  • 1 lime, juiced
  • 1/4 cup cilantro, chopped
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the grill to medium-high heat.
  2. 2. Season the bream fillets with salt and pepper, then grill for about 4-5 minutes on each side.
  3. 3. In a bowl, mix avocado, red onion, lime juice, cilantro, salt, and pepper to create the salsa.
  4. 4. Warm the corn tortillas on the grill for 1-2 minutes.
  5. 5. Assemble the tacos by placing grilled bream on tortillas and topping with avocado salsa.

Bream and Vegetable Stir-Fry

This vibrant stir-fry combines bream with a medley of colorful vegetables, tossed in a light soy sauce for a quick and nutritious meal.

Ingredients
  • 2 bream fillets, cut into bite-sized pieces
  • 1 cup broccoli florets
  • 1 bell pepper, sliced
  • 1 carrot, julienned
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, minced
  • 2 cloves garlic, minced
Instructions
  1. 1. Heat sesame oil in a large pan over medium heat.
  2. 2. Add garlic and ginger, sauté for 1 minute until fragrant.
  3. 3. Add bream pieces and cook until they start to turn golden, about 3-4 minutes.
  4. 4. Add broccoli, bell pepper, and carrot, stir-frying for another 5 minutes.
  5. 5. Pour in soy sauce, stir well, and serve hot.

Baked Bream with Lemon and Asparagus

This simple yet elegant dish features bream baked with fresh lemon slices and asparagus, making for a light and healthy dinner.

Ingredients
  • 2 bream fillets
  • 1 bunch asparagus, trimmed
  • 1 lemon, sliced
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. Place bream fillets and asparagus on a baking sheet, drizzle with olive oil, and season with salt and pepper.
  3. 3. Top the bream with lemon slices.
  4. 4. Bake for 15-20 minutes until the fish flakes easily and asparagus is tender.
  5. 5. Serve immediately.

Bream Ceviche with Mango

This refreshing ceviche features bream marinated in citrus juices, combined with sweet mango and fresh herbs for a tropical twist.

Ingredients
  • 2 bream fillets, diced
  • 1 mango, diced
  • 1/2 red onion, finely chopped
  • 1 jalapeño, minced
  • Juice of 2 limes
  • 1/4 cup cilantro, chopped
  • Salt to taste
Instructions
  1. 1. In a bowl, combine diced bream, lime juice, and salt, letting it marinate for 15 minutes.
  2. 2. Add mango, red onion, jalapeño, and cilantro to the bowl.
  3. 3. Mix gently and let sit for another 5 minutes.
  4. 4. Serve chilled with tortilla chips or on lettuce leaves.

Spicy Bream with Cauliflower Rice

This dish features pan-seared bream seasoned with spices, served over a bed of cauliflower rice for a low-carb meal.

Ingredients
  • 2 bream fillets
  • 1 head of cauliflower, grated
  • 1 teaspoon paprika
  • 1 teaspoon cumin
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Heat olive oil in a skillet over medium heat.
  2. 2. Season bream fillets with paprika, cumin, salt, and pepper, then cook for 4-5 minutes on each side until golden.
  3. 3. In another pan, sauté grated cauliflower for about 5 minutes until tender.
  4. 4. Serve the bream over cauliflower rice.

Mediterranean Bream with Chickpeas

This hearty dish combines bream with chickpeas and Mediterranean spices, creating a filling and nutritious meal.

Ingredients
  • 2 bream fillets
  • 1 can chickpeas, drained and rinsed
  • 1 teaspoon cumin
  • 1 teaspoon coriander
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • Fresh parsley for garnish
Instructions
  1. 1. Heat olive oil in a skillet over medium heat.
  2. 2. Season bream fillets with cumin, coriander, salt, and pepper, then cook for 4-5 minutes on each side.
  3. 3. Add chickpeas to the skillet and heat through for 2-3 minutes.
  4. 4. Serve bream on a plate, topped with chickpeas and garnished with parsley.

Bream with Tomato Basil Sauce

This dish features bream fillets topped with a fresh tomato basil sauce, served with whole grain pasta for a balanced meal.

Ingredients
  • 2 bream fillets
  • 2 cups cherry tomatoes, halved
  • 1/4 cup fresh basil, chopped
  • 2 cloves garlic, minced
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • 2 cups whole grain pasta, cooked
Instructions
  1. 1. Heat olive oil in a skillet, add garlic and cherry tomatoes, and sauté until tomatoes soften.
  2. 2. Add basil, salt, and pepper, stirring to combine.
  3. 3. In another pan, cook bream fillets for 4-5 minutes on each side until golden.
  4. 4. Serve bream over pasta topped with tomato basil sauce.

Bream and Spinach Stuffed Peppers

These colorful stuffed peppers are filled with a mixture of bream, spinach, and quinoa, baked to perfection for a nutritious meal.

Ingredients
  • 2 bream fillets, cooked and flaked
  • 2 bell peppers, halved
  • 1 cup cooked quinoa
  • 1 cup spinach, wilted
  • 1/2 cup feta cheese, crumbled
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix flaked bream, quinoa, wilted spinach, feta, salt, and pepper.
  3. 3. Stuff the bell pepper halves with the mixture and place in a baking dish.
  4. 4. Bake for 25-30 minutes until peppers are tender.
  5. 5. Serve warm.

Frequently Asked Questions (FAQ)

What is the best way to cook bream?

Bream can be grilled, baked, or pan-fried. Grilling enhances its flavor, while baking keeps it moist.

Is bream a healthy fish to eat?

Yes, bream is low in calories and high in protein, making it a healthy choice for a balanced diet.

How often can I eat bream?

It is safe to eat bream 1-2 times a week, but be mindful of potential mercury content.

Can I eat bream skin?

Yes, the skin of bream is edible and can add flavor, but ensure it is properly cleaned.

What are the nutritional benefits of bream?

Bream is rich in protein, omega-3 fatty acids, Vitamin B12, and selenium, supporting overall health.

How do I know if bream is fresh?

Fresh bream should have clear eyes, shiny skin, and a mild ocean smell.

Can bream be frozen?

Yes, bream can be frozen for up to 3 months. Ensure it is properly wrapped to prevent freezer burn.

What dishes can I make with bream?

Bream can be used in various dishes, including fish tacos, fish stew, or simply grilled with vegetables.

Related Superfoods
Abalone Alaska Plaice Fillet Albacore Tuna
Comparisons
Bream vs Alaska Plaice Fillet Bream vs Albacore Tuna Bream vs Albacore Tuna
Nutrients
Protein in Bream Calories in Bream Vitamin-c in Bream Magnesium in Bream
Featured Guides
Health Benefits of Bream Healthy Recipes with Bream