SEA BASS IN TOMATO FENNEL SAUCE
I made this for dinner last night and it was FANTASTIC! The slightly anise flavor compliments the fish very well and would be equally good with halibut fillets or shrimp.I served this with sautéed zucchini and onions and a wild rice blend. The sauce was great over the zucchini too! A definite keeper and low fat to boot!
Provided by Leslie in Texas
Categories Bass
Time 1h
Yield 4-6 serving(s)
Number Of Ingredients 11
Steps:
- Sauté the fennel, onion, and garlic in the olive oil in a large skillet for 5 minutes or until the fennel and onion are tender.
- Add the Pernod and mix well.
- Cook for about 3 minutes or until most of the liquid evaporates, stirring frequently.
- Add the tomatoes, tomato juice, wine, salt, and pepper and mix well.
- Simmer for 15 minutes, stirring occasionally.
- Process the tomato mixture in a blender or food processor until puréed.
- You may prepare up to this point 1 day in advance and store, covered, in the refrigerator.
- Bring the sauce to a simmer, stirring occasionally.
- Add the fillets and spoon some of the sauce over the top of each.
- Simmer, covered, for 10 to 15 minutes or until the fillets are opaque and flake easily.
- Remove the fillets to serving plates and spoon some sauce over each serving.
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
BRAISED FISH WITH FENNEL AND TOMATO
This type of quick braising is similar to shallow poaching (page 210): An aromatic liquid is first simmered to allow the flavors to deepen, then simmered with fish, which takes on some of its character. Also, as with some poaching methods, the braising liquid becomes the sauce. Match the fish and aromatics wisely so as not to overwhelm one or the other. A fish such as salmon is easy to partner; its pronounced taste won't be flagged by aggressive flavors, such as rosemary or curry powder. Milder-tasting fish, such as grouper, halibut, sea bass, and striped bass, require more subtle companions, like the fennel, tomatoes, and lemon in this recipe. All of these fish are moist and firm-fleshed, ideal for braising.
Yield Serves 4
Number Of Ingredients 9
Steps:
- Prepare braising liquid Pour the oil, wine, and water into a large (13-inch) skillet, then add the fennel, tomatoes, garlic, and lemon slices. Season with salt and pepper. Cover and bring to a boil over high heat, then simmer over moderate heat until the tomatoes begin to fall apart and the fennel softens, 12 to 15 minutes.
- Braise fish Sprinkle both sides of the fish with salt and pepper and arrange the fillets in the pan, partially submerging them in the sauce. Cover and simmer until the fish is opaque throughout, 6 to 8 minutes (or 8 to 10 for thicker fillets).
- Serve Spoon some of the braising sauce into a shallow bowl, then top with fish. Drizzle with olive oil and sprinkle with pepper.
- Buy four fillets of the same size (4 to 5 ounces each) so they cook at the same rate. A 1 1/2-inch thickness is ideal, allowing the fillets to cook evenly inside and out. Much thicker and the exterior could toughen before the center has cooked.
- If the skin on your lemons is not too bitter (check by tasting a washed one), you may want to leave it on; this will help the slices hold their shape. Otherwise, remove the rind before slicing.
SEA BASS WITH FENNEL, LEMON & SPICES
This Friday night fish dish is packed with iron and vitamin C, is low in calories and fat, and counts towards your five a day
Provided by John Torode
Categories Dinner, Main course
Time 25m
Number Of Ingredients 10
Steps:
- Heat oven to 220C/200C fan/gas 7. Mix all the spices together. Brush a large square of foil with the oil, then scatter over the fennel. Sprinkle with a third of the spices, half the chilli and some seasoning. Rub the remaining spices and chilli all over the fish and in the cavity, put the fish on top of the fennel and stuff with the lemon slices.
- Bring the edges of the foil together and scrunch well to seal. Place the parcel on a baking tray and cook for 15 mins. Unwrap, scatter with coriander and serve with lemon wedges, if you like.
Nutrition Facts : Calories 241 calories, Fat 10 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 6 grams carbohydrates, Sugar 1 grams sugar, Fiber 4 grams fiber, Protein 32 grams protein, Sodium 0.4 milligram of sodium
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