Whole Roasted Sea Bream with Lemon and Herbs

Why This Works for Intermittent Fasting

Sea bream is a lean, high-protein white fish that delivers a satisfying meal without a heavy fat or carbohydrate load, making it easy to fit into a shorter eating window without feeling weighed down. Roasting it whole with olive oil, lemon, and herbs keeps the dish simple and nutrient-dense — mostly protein and healthy fats, with virtually no carbs — so it supports satiety through your fasting hours without spiking blood sugar.

Ingredients

• 2 whole sea bream (about 400g each), gutted and scaled
• 3 tbsp olive oil, divided
• 1 lemon, thinly sliced, plus 1 tbsp lemon juice
• 4 garlic cloves, thinly sliced
• 6 sprigs fresh thyme
• 4 sprigs fresh rosemary
• 1 small bunch fresh parsley, roughly chopped
• 1 tsp sea salt
• ½ tsp black pepper
• 1 small fennel bulb, thinly sliced (optional)

Instructions

1. Preheat the oven to 200°C (400°F). Line a large roasting tray with parchment paper.
2. Pat the sea bream dry with paper towels, inside and out. Score each fish 2–3 times on both sides with a sharp knife.
3. Rub 2 tbsp of olive oil over both fish, inside and out, then season generously with sea salt and black pepper, including inside the cavity.
4. Stuff each fish cavity with lemon slices, garlic slices, thyme, and rosemary.
5. If using, scatter the sliced fennel over the base of the roasting tray and lay the fish on top.
6. Drizzle the remaining 1 tbsp olive oil and the lemon juice over the fish.
7. Roast for 22–25 minutes, until the flesh is opaque and flakes easily with a fork.
8. Remove from the oven, scatter with fresh chopped parsley, and serve immediately with the pan juices spooned over the top.

Nutrition Per Serving

Fasting Compatibility

This dish works well within a 16:8 or 18:6 eating window as a protein-forward dinner, and its low carbohydrate content makes it suitable for OMAD plates as well. Pair it with a simple green salad or steamed greens to round out the meal without adding starch.

Related Recipes

• Baked cod with herbs and roasted cherry tomatoes
• Grilled sea bass with fennel and olives
• Baked salmon with dill, lemon, and capers

This recipe is for informational purposes only and is not medical advice. Always consult a qualified healthcare professional before making dietary changes, especially if you have an existing health condition.