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Sea Bass with Slow Cooked Fennel and Tomatoes

Pan-fried sea bass served over a Mediterranean medley of slow-cooked fennel, tomatoes, wine, garlic, and herbs.

HealthySeafoodMain CourseMediterraneanDairy FreeGluten Free

Estimated Nutrition

Per Serving Total
Calories 635.2 kcals 2540.8 kcals
Carbohydrates 11.6 grams 46.2 grams
Fat 49.7 grams 198.6 grams
Protein 35.6 grams 142.4 grams
Cook Time
125 mins
Produces
4 people
Allergies
Vegetarian
Vegan
Dairy Free
Gluten Free

Ingredients

CondimentsSauces
30
ml
Balsamic Vinegar
Liquids
150
ml
Water
boiling
120
ml
White Wine
dry
NutsSeeds
1
to taste
Salt
1
to taste
Black Pepper
freshly ground
1
head
Garlic
split into cloves and peeled
30
ml
Oregano
freshly chopped
12
piece
Basil
leaves
OilsFats
15
ml
Olive Oil
for rubbing fish
175
ml
Extra Virgin Olive Oil
for slow cooking
Seafood
680
g
Sea Bass
4 fillets, skin on
Vegetables
4
piece
Fennel
bulbs, tough outside leaves removed
400
g
Tomatoes
canned, chopped
24
piece
Black Olives
stoned and halved

Steps

  • Preheat the oven to 170°C.
  • Slash the skin of the fish and chill in the fridge.
  • Quarter the fennel bulbs lengthways.
  • Brown the fennel in olive oil in an ovenproof pan for 20 minutes.
  • Add tomatoes, garlic, boiling water, wine, oregano, and pepper.
  • Cover and braise in the oven for 1.5 hours.
  • Stir in olives, vinegar, and basil over low heat.
  • Rub the fish with oil and season well.
  • Fry fish skin-side down for 4 minutes until crisp.
  • Flip the fillets and cook for 1 minute more.
  • Plate the fennel mixture and top with the fish.