PAN-SEARED SEA BASS IN TOMATO FENNEL BROTH
Provided by Robert Irvine : Food Network
Time 45m
Yield 2 servings
Number Of Ingredients 15
Steps:
- For the sauce: In a saucepan over medium-high heat, sweat the fennel, onions, and carrots in the olive oil. Cook until the vegetables are softened, 10 to 15 minutes. Next, deglaze with the white wine. Once the wine has reduced, add the stock and orange juice. Reduce the heat and allow the liquid to cook until it has reduced by half. Once reduced, add the tomatoes and garlic and allow the sauce to further simmer for 15 minutes. Taste and season. Remove saucepan from the heat, pour through a strainer, and return to the pan. Finish with the butter. Keep warm.
- For the fish: Season the skin side of the fish fillets with the ground fennel, salt, and pepper, and then season the flesh side with salt and pepper.
- In the oil in a nonstick saute pan over high heat until it reaches the smoking point. Reduce the heat and add the seasoned fish, skin side down, and cook for 2 to 3 minutes. Flip, reduce the heat, and continue to cook for 5 to 6 minutes, carefully spooning the hot oil over the fish to keep the skin crisp. Once the fillet is cooked, remove from the pan and serve with the sauce.
BAKED SEA BASS WITH FENNEL
Cook your fish Italian-style with this simple recipe - just six ingredients, but full of Mediterranean flavour
Provided by Good Food team
Categories Dinner, Main course
Time 45m
Number Of Ingredients 6
Steps:
- Heat oven to 200C/180C fan/gas 6. Rinse and dry the fish. Season all over, then stuff the cavity with some fennel slices, lemon and basil. Scatter the olives and any leftover fennel, basil and lemon into a roasting tin.
- Place the sea bass on top. Drizzle each fish with the oil and bake for about 30 mins or until cooked through and starting to brown.
Nutrition Facts : Calories 284 calories, Fat 13 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 3 grams carbohydrates, Sugar 3 grams sugar, Fiber 2 grams fiber, Protein 40 grams protein, Sodium 0.53 milligram of sodium
ORANGE AND FENNEL POACHED SOLE
Categories Citrus Fish Poach Quick & Easy Low Cal Wheat/Gluten-Free Orange Fennel White Wine Gourmet
Yield Serves 2
Number Of Ingredients 9
Steps:
- In a skillet boil the orange juice, the wine, and the vinegar with the shallots, the fennel seeds, and the zest, shaking the skillet, until most of the liquid is evaporated. Add the water, bring the mixture to a boil, and in it poach the sole, covered, at a bare simmer for 10 minutes. Transfer the sole with a slotted spatula to 2 plates and keep it warm, covered. Boil the poaching liquid until it is reduced to about 1/3 cup, remove the skillet from the heat, and swirl in the butter. Season the sauce with salt and pepper and pour it through a fine sieve over the sole.
GRILLED FISH WITH ORANGE-FENNEL SALSA
Categories Fish Fruit Onion Vegetable Backyard BBQ Dinner Orange Fennel Fall Summer Grill/Barbecue Bon Appétit Pescatarian Dairy Free Peanut Free Tree Nut Free Kosher
Yield Makes 4 servings
Number Of Ingredients 11
Steps:
- Whisk 2 tablespoons oil, vinegar, cilantro, 2 teaspoons soy sauce, ginger and sugar in medium bowl. Cut peel and white pith from oranges; discard. Holding oranges over bowl to catch juices, cut between membranes to release segments into bowl. Add fennel and onion; toss gently. Season with salt and pepper. (Salsa can be made 3 hours ahead. Cover; chill.)
- Prepare barbecue (medium-high heat). Mix 3 tablespoons oil, 1 tablespoon soy sauce and garlic in glass pie dish. Turn fish in oil mixture to coat. Sprinkle fish with salt and pepper. Grill until just opaque in center, about 3 minutes per side. Transfer to plates. Spoon salsa over.
BASS FILLETS POACHED WITH FENNEL AND ORANGES
Provided by Molly O'Neill
Categories dinner, main course
Time 40m
Yield Four servings
Number Of Ingredients 14
Steps:
- For the marinade, combine the lemon juice, garlic and wine in a shallow dish. Add the bass; marinate for 20 minutes, turning once.
- Meanwhile, for the poaching liquid, peel the oranges and lemon with a paring knife to remove all of the pith. Cut out the orange and lemon sections from between the membranes. Set aside.
- Place the wine, garlic, fennel and onion in a medium-size nonreactive saucepan and bring to a boil over medium heat. Reduce heat and simmer, covered, for 10 minutes. Add saffron and simmer for 1 minute more. Remove bass from the marinade and place in the pan. Cover and simmer for 4 minutes. Add orange and lemon sections, cover and simmer for 2 minutes more.
- Place 1 bass fillet on each of 4 plates. Using a slotted spoon, divide the fennel, onion and fruit sections among the plates, spooning them over the fish. Season with the salt and pepper to taste and sprinkle with the basil leaves. Serve immediately.
Nutrition Facts : @context http, Calories 222, UnsaturatedFat 2 grams, Carbohydrate 15 grams, Fat 3 grams, Fiber 3 grams, Protein 22 grams, SaturatedFat 1 gram, Sodium 235 milligrams, Sugar 8 grams
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- In a large, deep skillet, heat 2 teaspoons of the olive oil. Add the fennel, onion and celery, cover and cook over moderate heat, stirring occasionally, until softened, about 10 minutes. Uncover and cook, stirring, until the vegetables are lightly browned, about 5 minutes. Add the tomatoes, wine, 3/4 teaspoon of the orange zest, the saffron and crushed red pepper and cook over high heat until the liquid has evaporated, about 5 minutes.
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