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You are here: Home / Recipes / Greek Yoghurt Stuffed Sea Bream and the 5:2 Diet

Greek Yoghurt Stuffed Sea Bream and the 5:2 Diet

September 10, 2018 by Fiona Maclean 109 Comments

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Last Updated on January 27, 2019

A Greek Recipe for the 5:2 Diet and some Hellenic Memories:

My first visit to Greece was a shock. I was on a Schools Cruise – in the 1970s some of the cruise liners used to rent out space in the bows of the ship to school groups. We flew from London to Athens into blazing sunshine and, after a fleeting visit to the Parthenon, boarded the ship. I remember thinking it was HORRIBLE. Bunk beds, very little space and shared bathrooms. But our first stop made everything worth it. We went to Mykonos, mooring a mile or so from the island and then taking a small boat across. And from there we were ferried to Delos, a tiny uninhabited island full of Ancient Greek ruins. I remember the remains of houses and temples built thousands of years ago. But more than anything, I remember the bluest sea and the brightest flowers.
Total Yoghurt - Greece
I didn’t go back to Greece until I’d left home and was at University. My part Greek boyfriend had family living along the coast from Athens and his parents had a flat there. So, we spent several weeks there one summer doing very little. I didn’t even have to cook. Every day one or other of his Aunts would appear while we were at the Beach with trays full of stuffed vegetables, filo pies or pasta dishes. I have no idea how they made the dishes, all I know is that everything tasted delicious and very different to anything I ate at home. Sometimes we’d go out to a local fish restaurant, where trays of fish on ice would be brought out for us to pick from. The most I did was make mayonnaise with vast quantities of Greek olive oil that had been left in the flat or cut up tomatoes for a salad.

Total Greek Sea Bream Mise en Place

Yoghurt with fresh fruit or Greek honey was the perfect start to the day. The yoghurt was nothing like the sort I ate at home, fresh and clean tasting, thick and creamy. It was my first taste of real Greek yoghurt. I suspect it was in some of the dishes my boyfriend’s family brought round too, but since I don’t speak a word of Greek and they didn’t speak English, I never found out. I have, however, learnt since to use Greek yoghurt to baste filo pastry when making dishes like Spanakopita – it’s a lighter alternative to brushing the filo with olive oil that produces a nice crispy pastry.

Total Greek Sea Bream and Salad

If you want to make dishes that really taste authentic I think it’s crucial to make sure as much as possible of what you use is sourced from the country where the dish originates. Greek olive oil DOES taste different to Italian (at least the Kalamata type that I buy). It is more peppery and somehow more ‘buttery’. And, herbs like Oregano have a unique taste that I suspect is something to do with what the French call ‘Terroir’ – that combination of climate, soil and geography that differentiates wines from source. In the case of yoghurt, one of the reasons I think Total Greek is so popular is that it is the ONLY genuinely Greek yoghurt widely available in the UK at the moment. And, by that I mean it is made in Greece from Greek milk and Greek cultures. It’s 100% natural and high in protein. And it comes in 3 fat levels. I’d recommend using the highest fat, Classic, for cooking, because it is less likely to split, but I generally eat 0% or 2% for desserts or dips to save on calories!  I usually have all three sorts in my fridge because they are great for 5:2 diet fast days – low calorie but high protein which helps to keep you feeling full for longer and with no added sugar or other nasties, so you can use it as you want.

This particular recipe comes from Tonia Buxton, one of my favourite Greek Chefs. And, it’s perfectly suited to the 5:2 diet because it has under 300 calories per serving.

 

5 from 1 vote
Total Greek Sea Bream - served
Print
Greek Yoghurt Stuffed Sea Bream – 5:2 Diet
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
 

 Light Greek style recipe for Stuffed Sea Bream

Course: Main Dish
Cuisine: Greek
Keyword: 5:2 diet, diet, fish, Greek, healthy, low-calorie, Mediterranean, Sea Bream
Servings: 4
Calories: 275 kcal
Author: Tonia Buxton for Total Greek Yoghurt
Ingredients
  • 100 g TOTAL Greek Yoghurt
  • 4 Large Sea Bream
  • 2 tablespoons Extra Virgin Olive Oil
  • 100 g Capers soaked in water to remove the salt then drained
  • 30 g Flaked Almonds
  • 2-3 Spring Onions finely sliced
  • 4 tablespoons Flat leaf parsley finely chopped
  • 1 Lemon Juiced
  • 4 Lemon To serve
  • Salt and freshly ground pepper
Instructions
  1. Ask your fishmonger to scale, gut and remove the gills from the sea bream. Wash the fish inside and out under cold running water and pat dry with kitchen paper.
    Total Greek Sea Bream Mise en Place
  2. Place a sheet of foil on a baking tray and pinch up the edges to make a rim. Brush with olive oil. Pre-heat the oven to 200c
  3. Brush each fish with olive oil inside and out and season with pepper and salt. Mix together the capers, yoghurt, almonds, spring onions, parsley and lemon juice and stuff this into the fish cavities. Transfer the fish onto the baking tray and place in the oven for 20 minutes
    Total Greek Sea Bream Stuffing
  4. You can tell when the fish is cooked when it starts to flake away from the bone, or when the skin is crisp and bubbles up from the flesh of the fish.
  5. Tonia recommends serving with gigantes beans and a green salad. I made a small Greek salad with tomatoes and olives which was delicious
Recipe Notes

Nutritional Information Per Serving:  275 Calories, 39g Protein, 12g fat, 1.3g saturated fat, 2.7g carbohydrates, 1.8g sugars

Filed Under: Fish and Shellfish, Lunch, Mains, Recipes Tagged With: 5:2 diet, diet, diet recipe, Greece, Low calorie, yoghurt

About Fiona Maclean

London based freelance writer and marketing consultant. I edit London-Unattached.com and write for a number of other publications. With a music degree and a background in marketing across many sectors, my passions include all types of music, food, restaurants, wine and travel

Comments

  1. DAWN TOTTON says

    October 9, 2013 at 10:01 pm

    With honey and nuts.

    Reply
  2. Alisa Moore says

    October 9, 2013 at 9:55 pm

    with honey

    Reply
  3. Helen Thurston says

    October 9, 2013 at 1:42 pm

    Plain – or with fresh fruit

    Reply
  4. sheila says

    October 9, 2013 at 1:24 pm

    I love it for breakfast with oats, nuts and seeds stirred in and maybe a sliced nectarine. Creamy and delicious!

    Reply
  5. Jayne B says

    October 9, 2013 at 11:55 am

    As it is or with a spoonful of honey but also great in Chicken Tikka

    Reply
  6. Janice Mackin says

    October 9, 2013 at 9:28 am

    Drizzled with honey.

    Reply
  7. Keeley Atkinson says

    October 9, 2013 at 2:05 am

    Like I had it in Greece, with fruit, honey and a sparkler stuck in it 😀

    Reply
  8. Richard Turner says

    October 8, 2013 at 11:07 pm

    with bananas & nuts

    Reply
  9. Ali Thorpe says

    October 8, 2013 at 11:04 pm

    Baked into a lemon cake.

    Reply
  10. Joanna Sawka says

    October 8, 2013 at 11:03 pm

    in salads

    Reply
  11. Catherine Rolfe says

    October 8, 2013 at 10:40 pm

    With oats and fresh fruit

    Reply
  12. Julia Wulff says

    October 8, 2013 at 10:29 pm

    With honey and nuts

    Reply
  13. Becky John says

    October 8, 2013 at 10:21 pm

    I love it with chicken and salad as a sauce, much nicer than mayonaisse

    Reply
  14. Emma Lewis says

    October 8, 2013 at 9:27 pm

    I must be weird. I like it on it’s own!

    Reply
  15. Sarah Parker says

    October 8, 2013 at 9:26 pm

    on jacket potatoes

    Reply
  16. Vicky Robinson says

    October 8, 2013 at 6:50 pm

    I love Greek yoghurt with acacia honey best but I put it in everything & on everything. I also love it on rice dishes.

    Reply
  17. Rachel B says

    October 8, 2013 at 3:24 pm

    simply with honey

    Reply
  18. Robyn Logan Clarke says

    October 8, 2013 at 3:22 pm

    With sliced mango

    Reply
  19. Kelly Hooper says

    October 8, 2013 at 10:34 am

    with strawberries or raspberries

    Reply
  20. Alison says

    October 8, 2013 at 6:11 am

    Plain with honey

    Reply
  21. Cheryll H says

    October 7, 2013 at 9:37 pm

    I love it in soup – just made my first butternut squash soup of the season – would be perfect 🙂 x

    Reply
  22. Isabelle Smith says

    October 7, 2013 at 9:28 pm

    with fruit salad

    Reply
  23. Diana Semionova says

    October 7, 2013 at 2:07 pm

    With fruits or berries :}

    Reply
  24. Gareth John says

    October 7, 2013 at 1:00 pm

    Goes well with crumble

    Reply
  25. SARAH rees says

    October 6, 2013 at 10:16 pm

    in a wrap with chicken and cucumber

    Reply
  26. Viv Gilbey says

    October 5, 2013 at 9:02 pm

    With fruit or honey and museli for breakfast

    Reply
  27. Colin Bird says

    October 4, 2013 at 3:50 pm

    I like mine drizzled with greek honey and sprinkled with pomegranate.

    Reply
  28. georgie pope says

    October 3, 2013 at 4:58 pm

    in a stir fry with some real peanut butter and tahini

    Reply
  29. Lisa Fairhurst says

    October 3, 2013 at 9:53 am

    In a fresh fruit smoothie

    Reply
  30. Ursulab says

    October 2, 2013 at 4:20 pm

    with fresh fruit salad

    Reply
  31. Emily Hutchinson says

    October 2, 2013 at 10:56 am

    I just love it with honey

    Reply
  32. Mel Briscoe says

    September 29, 2013 at 3:51 pm

    I like it with fruit.

    Reply
  33. Julie Roo says

    September 28, 2013 at 12:04 am

    I like to pour yoggy over crunchy oat cereals.

    Reply
  34. kelly says

    September 27, 2013 at 8:21 am

    with honey 🙂

    Reply
  35. frances hopkins says

    September 25, 2013 at 9:10 pm

    With Honey

    Reply
  36. Hayley says

    September 25, 2013 at 6:47 pm

    mix it with hot choc powder for a no fat choco pud!

    Reply
  37. Solange says

    September 25, 2013 at 10:16 am

    With honey, bananas and nuts

    Reply
  38. esme mcrubb says

    September 22, 2013 at 7:43 pm

    ON MY CORNFLAKES

    Reply
  39. Stephanie Whitehouse says

    September 22, 2013 at 9:26 am

    Just as it is as a mid-morning snack.

    Reply
  40. samantha g says

    September 22, 2013 at 2:49 am

    I love it with blueberries

    Reply
  41. Mickie Bull says

    September 20, 2013 at 9:46 pm

    Honey and dried fruit

    Reply
  42. Amy Ripley says

    September 20, 2013 at 7:44 am

    With curries!!! MMMMM!

    Reply
  43. Gill Bland says

    September 19, 2013 at 10:36 pm

    Ideally, with bike themed cakes in Newcastle ….but that’s too far!

    Reply
  44. Gill Bland says

    September 19, 2013 at 10:32 pm

    Mixed with hot chocolate powder as a healthy chocolate pudding

    Reply
  45. Bintu @ Recipes From A Pantry says

    September 19, 2013 at 11:23 am

    With lemon and herbs over some couscous.

    Reply
  46. Kopraonu says

    September 18, 2013 at 10:56 pm

    I add tomato,green onion,salt.pepper and eat from the pot ! For sweet tooth i add cocoa powder and sugar,sooo tasty !

    Reply
  47. Galina V says

    September 18, 2013 at 8:30 am

    Too many ways, I love adding a big dollop of it to my borscht. Or make a yogurt cake. Or a plain tomato/cucumber salad with spring onions and Greek yogurt, so simple and so tasty

    Reply
  48. melanie stirling says

    September 17, 2013 at 11:49 am

    With dried fruit and nuts mixed in.

    Reply
  49. Kate O'Neill says

    September 17, 2013 at 10:58 am

    I like to make a raita out of it

    Reply
  50. Christina Brown says

    September 17, 2013 at 8:50 am

    In a tortilla wrap with some lamb and salad

    Reply
  51. Belinda Matthews says

    September 16, 2013 at 7:36 pm

    I love it with fruit and honey for breakfast

    Reply
  52. Katherine L says

    September 15, 2013 at 11:40 pm

    I love it mixed with buttermilk and garlic, as a topping for grilled aubergines!

    Reply
  53. faye huntington says

    September 15, 2013 at 7:07 pm

    Poured all over fruit! with love, faye xx

    Reply
  54. Amy Beckett says

    September 15, 2013 at 6:01 pm

    Over nice fresh fruit

    Reply
  55. Camilla @FabFood4All says

    September 15, 2013 at 9:19 am

    I have used Greek Yogurt in place of cream on a scone – delicious:-)

    Reply
  56. Georgina Ball says

    September 14, 2013 at 1:24 pm

    With banana mmmmm!

    Reply
  57. Tammy Tudor says

    September 12, 2013 at 11:00 pm

    I like it on it’s own 🙂

    Reply
  58. Jessica Powell says

    September 12, 2013 at 10:23 pm

    With fruit as a dessert

    Reply
  59. rebecca says

    September 12, 2013 at 7:43 pm

    I LOVE the look of this! Looks lush – I so wanna be greek!

    Reply
  60. Nicola Reynolds says

    September 12, 2013 at 5:40 pm

    I love it poured over weetabix with mixed berries for a lovely healthy breakfast

    Reply
  61. laura banks says

    September 12, 2013 at 10:11 am

    with fruit

    Reply
  62. cathyj says

    September 12, 2013 at 5:58 am

    plain with strawberries and banana

    Reply
  63. Stevie Wilson says

    September 12, 2013 at 5:15 am

    Loving this… great great contest..

    Reply
  64. Kevin says

    September 12, 2013 at 3:09 am

    Though I routinely use olive oil in cooking, for most of my life I avoided olives and yogurt. Once I realized that it’s the slimy canned black olives I despise and learned there are many types and flavors, I began to enjoy kalamata and various green olives. I’ll use Greek yogurt in specific sauces or dressings and will consume an occasional frozen yogurt.

    Reply
  65. angela sandhu says

    September 11, 2013 at 10:33 pm

    I always use it with my indian curries (soothes the heat!)

    Reply
  66. ValB says

    September 11, 2013 at 7:47 pm

    Love greek yoghurt with honey over raspberries

    Reply
  67. sandra henderson says

    September 11, 2013 at 7:14 pm

    I love eating it as a snack with almonds blueberries and a drizzle of honey.

    Reply
  68. Scott Holloway says

    September 11, 2013 at 6:26 pm

    over strewberrys

    Reply
  69. Elaine Savage says

    September 11, 2013 at 5:28 pm

    at breakfast, with muesli and soft fruits, delicious!

    Reply
  70. Ian Campbell says

    September 11, 2013 at 5:11 pm

    Dolloped on some delicious granola bars 🙂

    Reply
  71. sophielou07 says

    September 11, 2013 at 5:03 pm

    with some crunchy clusters and berries 🙂 mmmm

    Reply
  72. conrad edwards says

    September 11, 2013 at 4:16 pm

    over my breakfast muesli with a splash of milk

    Reply
  73. Maxine says

    September 11, 2013 at 4:09 pm

    frozen with raspberries!

    Reply
  74. Val Hartley says

    September 11, 2013 at 3:27 pm

    I love it with cereal & fruit at breakfast time.

    Reply
  75. ben says

    September 11, 2013 at 3:18 pm

    original

    Reply
  76. Laura says

    September 11, 2013 at 2:08 pm

    Great blog! Keep up the great work 🙂

    Reply
  77. Yogurt Princess says

    September 11, 2013 at 1:55 pm

    My favourite way to enjoy Fage is well chilled 2% total greek with warm home roasted walnuts, cashews, brazils, hazelnuts & blanched almonds with warn giant raisins and baked figs. Drizzled with manuka honey. Delicious!

    Reply
  78. Paul Wilson says

    September 11, 2013 at 1:26 pm

    I mix Greek yoghurt with frozen berries, honey and mint in a blender for instant icecream.

    Reply
  79. Jill Webb says

    September 11, 2013 at 1:08 pm

    I like original on lemon drizzle cake yummy

    Reply
  80. EMMA WALTERS says

    September 11, 2013 at 12:50 pm

    over weetabix

    Reply
  81. leanne williams says

    September 11, 2013 at 12:48 pm

    original my favourate

    Reply
  82. Caroline H says

    September 11, 2013 at 10:52 am

    Over a homemade granola and fruit for breakfast.

    Reply
  83. Jackie Rushton says

    September 11, 2013 at 10:40 am

    With honey and chopped walnuts

    Reply
  84. katharine williams says

    September 11, 2013 at 10:40 am

    i love greek yoghurt with honey, granola and some chocolate chips on top yum!

    Reply
  85. eva trelfa says

    September 11, 2013 at 10:29 am

    i enjoy it over my oat crunch in the morning! delicious!

    Reply
  86. Julie Howarth says

    September 11, 2013 at 10:16 am

    I like it poured over a chopped banana……delicious

    Reply
  87. Mandy Waller says

    September 11, 2013 at 10:14 am

    Over cereal 🙂

    Reply
  88. Sue Robinson says

    September 11, 2013 at 10:04 am

    I make a dressing for potato salad using Total Greek Yogurt, American mustard and balsamic vinegar 🙂

    Reply
    • Fiona Maclean says

      January 27, 2019 at 7:25 pm

      That sounds delicious

      Reply
  89. Beky Austerberry says

    September 11, 2013 at 9:58 am

    Its not really greek but I do like the original with some cadburys flakes crumbled into it!

    Reply
  90. Amelia Kennedy says

    September 11, 2013 at 9:45 am

    With a bowl of fresh fruit

    Reply
  91. Sarah Birkett says

    September 11, 2013 at 9:23 am

    the original is the best, as you add it to anything, and anything to it

    Reply
  92. Janet Dring says

    September 11, 2013 at 9:21 am

    Over fruit for breakfast

    Reply
  93. Maya Russell says

    September 11, 2013 at 9:07 am

    I like to enjoy it with hot curries.

    Reply
  94. Karen Barrett says

    September 11, 2013 at 9:06 am

    I add to my prawn curry and CTM, usually the low fat version.

    Reply
  95. katherine grieve says

    September 11, 2013 at 8:54 am

    With honey and chopped pistachios, over chopped fruit xx

    Reply
  96. Tracey Peach says

    September 11, 2013 at 8:38 am

    I don’t have any at the moment so am learning by peoples comments

    Reply
  97. Paul Ellams says

    September 11, 2013 at 8:16 am

    To make garlic creamy mushrooms

    Reply
  98. Caroline says

    September 11, 2013 at 8:13 am

    Tried the Greek Yoghurt Stuffed Sea Bream. Delicious!!!

    Reply
  99. Fiona K says

    September 11, 2013 at 7:20 am

    Greek yoghurt with honey

    Reply
  100. Hannah Oneill says

    September 11, 2013 at 7:18 am

    With some fruit for my breakfast

    Reply
  101. Laura H says

    September 11, 2013 at 7:11 am

    I love it with honey and a seed & nut sprinkle from Holland & Barrett!

    Reply
  102. Claire bodin says

    September 11, 2013 at 7:05 am

    I just love original over a banana

    Reply
  103. Ashleigh Allan says

    September 11, 2013 at 6:57 am

    With Muesili !

    Reply
  104. Tracy Newton says

    September 11, 2013 at 6:24 am

    I love it over fruit, for breakfast.

    Reply
  105. Alison Joyce says

    September 11, 2013 at 6:19 am

    As a dessert with Honey, yum!

    Reply
  106. Tracey Belcher says

    September 11, 2013 at 5:41 am

    I have tried using it in many ways and I guess I enjoy it most as a base to a sauce or dip. I love moist food so use it when baking cakes too.

    Reply
  107. tracy steer says

    September 11, 2013 at 4:27 am

    original my favourate

    Reply
    • WENDY CUNNINGHAM says

      September 11, 2013 at 8:58 am

      My favourite way to enjoy Greek Yoghurt is just to drizzle some honey (from my own hives) over it. Nothing better

      Reply

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