Fish is a wonderful thing to cook with but so easy to get wrong.
Today i am providing you with a simple yet satisfying fish main course that is simple to do and looks great on your plate.
The Fennel can be prepared a day in advance and refrigerated ready to reheat to make it easier on the day.
You can achieve this dish in under 1 hours preparation and cooking time with my step by step guide along with quantities needed all available at your local supermarket
This recipe feeds a family of 4
Pan Fried Sea bass, and fennel stew with optional crushed buttered new potatoes.
Method
- Score the skin of the sea bass diagonally of the sea bass fillets three times and place in the fridge for later
- Cut the fennel in to half length ways then slice thinly, Heat the olive oil in a heavy-based pan and add the fennel. Cook the fennel over a medium heat, stirring frequently, for 10-15 minutes.
- Add the garlic (splash of white wine vinegar) and cook on a low heat for a further 5 minutes, add the tin of tomatoes, wine, oregano and some black pepper.
- Bring to the boil, then simmer for 15 minutes stirring occasionally this will give the flavors time to release and the sauce to reduce down and thicken slightly .
- Optional Bring a pan of salted water to the boil
- Now add the black olives and basil leaves to the fennel and cook for a further 15 minutes.
- whilst the fennel is having its final 15 minutes place the new potatoes in boiling water for 10-15 minutes once cooked turn off the fennel and and potatoes place a lid on the pans
- Get the sea bass fillets out of the fridge heat up a griddle or frying pan
- Oil and season the skin side of the fish and place in the pan for 3-4 minutes so it turns nice and crispy, turn off the heat and turn over the fish. (skin side up)
- Stir in the butter then crush new potatoes.
- Grab your plates place the fennel in the center of the plate carefully place the sea bass on top of this either serve you potatoes to the side or in a side dish drizzle some of the balsamic over your dish
- Last of all pour yourself a generous glass of that white wine if you have not already.
For the sea bass
- 4 Fillets of sea bass, skin on
- 1 tbsp olive oil
- pinch of salt a ground black pepper
Fennel Salad
- 4 Fennel bulbs, remove the leaves and the outer layer
- 150ml olive oil (extra virgin if you have it
- 400g can of chopped tomatoes
- 1 head of garlic, split into cloves and peeled then crushed
- 120ml of white wine save the rest to drink
- Splash of white wine vinegar ootional
- tbsp chopped fresh oregano leaves
- 24 black olives, out of a jar or fresh is fine, cut these in half
- 2 tbsp balsamic vinegar
- A handful of fresh basil leaves
Optional New Potatoes
500g of new potatoes
125g unsalted butter
pinch of salt (sea salt) and freshly ground black pepper