French · Dinner
Grilled Sea Bass with Fennel
Grilled sea bass fillet rests on braised fennel and cannellini beans, finished with lemon zest, olive oil and parsley. The fish is scored and seared skin-side down for a crisp finish, while the fennel softens in light broth. Portioned for lighter, protein-forward eating with minimal starch.
$9
12 minsPrep
18 minsCook
30 minsTotal
EasyLevel
Nutrition per serving
378Calories
37.4gProtein
13.6gFat
26.8gCarbs
4.6gSugar
7.9gFiber
612mgSodium
77mgChol
2.1gSat Fat
1180mgPotassium
150mgCalcium
3.6mgIron
1.4mcgVitamin B12
28mgVitamin C
Goes well with
Sparkling lemon water with fresh herbs
local
Pastis diluted with ice water
international
gluten-free
protein-rich
low-calorie
low-carb
low-cholesterol
high-fiber
glp-1
Instructions
1
Prep
Pat the sea bass fillet dry, score the skin in 3 shallow diagonal cuts, and season both sides with salt and pepper. Slice the fennel thinly and reserve the fronds. Slice the garlic.
2
Sweat
Warm half the olive oil in a small saucepan over medium heat and sweat the fennel and garlic for 5 minutes, stirring occasionally, until edges turn translucent.
3
Braise
Pour vegetable stock into the pan, add cannellini beans, and braise over medium-low heat for 10 minutes until fennel is fork-tender and liquid reduces by half.
4
Grill
Heat a ridged grill pan over medium-high heat with remaining olive oil and grill the sea bass skin-side down for 4 minutes until skin is crisp, then flip and grill 2 minutes more until opaque.
5
Rest
Let the fish rest for 5 minutes so juices settle.
6
Plate
Spoon the braised fennel and beans onto a plate, top with sea bass, finish with lemon zest, lemon juice, chopped parsley, and reserved fennel fronds.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 9.8 oz280g sea bass fillet, skin on
- 22 small fennel bulb (about 150g)
- 1 cup90g, half of a 15 oz can, drained cannellini beans
- 2 clove2 clove garlic
- 1 1/2 cup360ml vegetable stock
- 2 tbsp2 tbsp olive oil
- 11 lemon
- 2 tsp2 tsp parsley
- salt, to taste
- black pepper, to taste
