Fennel-Baked Sea Bass with Fennel Two Ways

Gluten Free
Health score
24%
Fennel-Baked Sea Bass with Fennel Two Ways
45 min.
4
294kcal

Suggestions

Ingredients

  •  fennel bulbs with stalks
  • tablespoon juice of lemon fresh
  • 0.5 cup chicken stock see low-sodium
  • tablespoons olive oil extra-virgin plus more for rubbing
  • servings salt and pepper freshly ground
  • 24 ounce skin-on sea bass fillets 
  • tablespoon butter unsalted

Equipment

  • bowl
  • frying pan
  • paper towels
  • oven
  • mandoline

Directions

  1. Cut the stalks from the fennel bulbs; halve both the stalks and bulbs lengthwise. Using a mandoline, thinly slice one fennel bulb half.
  2. Transfer the slices to a small bowl of ice water and refrigerate for at least 30 minutes or up to 2 hours.
  3. Meanwhile, cut the remaining 3 fennel bulb halves into 1-inch wedges. In a large skillet, heat 1 tablespoon of the olive oil.
  4. Add the fennel wedges in a single layer and add the chicken stock. Cover and cook over low heat, turning the fennel wedges a few times, until tender, about 25 minutes. Uncover, stir in the butter and season with salt and pepper. Keep warm.
  5. Preheat the oven to 35
  6. In a large skillet, sear the fennel stalks over high heat, turning as necessary to char thoroughly on both sides, about 15 minutes.
  7. Rub the fish fillets with oil, season with salt and pepper and arrange in the skillet on the charred fennel stalks.
  8. Bake on the top shelf of the oven for about 8 minutes, until the fish just flakes easily.
  9. Drain the fennel slices and pat dry with a paper towel.
  10. Transfer them to a small bowl.
  11. Add the lemon juice and the remaining 1 tablespoon of olive oil, season with salt and pepper and toss.
  12. Transfer the fish fillets to plates; discard the fennel stalks. Top the fish with the fennel salad, arrange the braised fennel wedges alongside and serve.

Nutrition Facts

Calories294kcal
Protein43.93%
Fat43.6%
Carbs12.47%

Properties

Glycemic Index
11.25
Glycemic Load
2.21
Inflammation Score
-6
Nutrition Score
24.043912891461%

Flavonoids

Eriodictyol
1.45mg
Hesperetin
0.54mg
Naringenin
0.05mg
Apigenin
0.01mg
Luteolin
0.01mg
Quercetin
0.28mg

Nutrients percent of daily need

Calories:293.78kcal
14.69%
Fat:14.22g
21.88%
Saturated Fat:3.79g
23.66%
Carbohydrates:9.16g
3.05%
Net Carbohydrates:5.52g
2.01%
Sugar:4.73g
5.26%
Cholesterol:143.6mg
47.87%
Sodium:381.41mg
16.58%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.24g
64.48%
Vitamin B12:6.53µg
108.89%
Selenium:62.94µg
89.92%
Vitamin K:77.93µg
74.22%
Phosphorus:405.28mg
40.53%
Vitamin B6:0.57mg
28.5%
Potassium:950.01mg
27.14%
Vitamin B3:4.73mg
23.65%
Magnesium:88.52mg
22.13%
Vitamin C:15.49mg
18.78%
Vitamin B5:1.56mg
15.56%
Fiber:3.64g
14.55%
Iron:2.39mg
13.27%
Manganese:0.25mg
12.5%
Vitamin B1:0.18mg
12.19%
Folate:47.75µg
11.94%
Vitamin E:1.77mg
11.82%
Calcium:85.28mg
8.53%
Vitamin A:397.56IU
7.95%
Copper:0.15mg
7.32%
Zinc:0.95mg
6.33%
Vitamin B2:0.1mg
5.83%
Source:My Recipes