FENNEL AND HERB BAKED SEA BASS

This stuffed sea bass recipe is simple, but  tasty with a  combination of flavourful hearty ingredients. This delicious fish dish is the perfect alternative to a Sunday roast. It’s  packed with iron and vitamin C, low in calories, fat and counts towards one of your portions of vegetables for the day.

INGREDIENTS:( Serves 2-3 people)

  • whole sea bass, from sustainable sources, ask your fishmonger, cleaned and gutted, head and tail on
  • 1 whole fennel
  • 1 teaspoon fennel seeds
  • 2 cloves garlic
  • 50 ml olive oil
  • 35 g butter
  • ½ a bunch of fresh dill
  • ½ a bunch of fresh flat-leaf parsley
  • ½ a bunch of fresh basil
  • ½ a bunch of fresh mint
  • 20 capers
  • 1 lemon

HOW TO:

  1. Preheat the oven to 190°C/375°F/gas 5. Finely slice the whole fennel, peel and finely slice the garlic and lightly crush the fennel seeds. Place a medium pan over a medium heat and add the olive oil and half the butter. Once hot, add the fennel and fennel seeds and fry gently for around 5 minutes. Add the garlic and continue cooking for around 5 minutes, or until the fennel is soft, golden brown and sweet. Set aside to cool.

    Finely chop all the herbs together and add to a bowl along with remaining butter, then mix well until combined and set aside. Ensure the seabass is clean inside and out, pat dry with kitchen paper and make 3 diagonal cuts into one side of the fish down to the bone. Stuff the cuts with the herb butter and fill the cavity of each fish with 2 slices of lemon and the cooked fennel.

    Gently transfer the fish to the inside of the foil bag or onto the foil.

    Place the foil bags onto a baking tray and pop into the oven. Bake for 20-25 minutes, or until cooked through. Remove from the oven and allow to sit for 2-3 minutes, then place onto a serving plate, carefully open and enjoy with a crisp green salad or steamed vegetables.