Sea bass with fennel, lemon & spices

Sea bass with fennel, lemon & spices

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(4 ratings)

Prep: 10 mins Cook: 15 mins

Easy

Serves 2
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

Nutrition and extra info

  • Healthy

Nutrition: per serving

  • kcal241
  • fat10g
  • saturates1g
  • carbs6g
  • sugars1g
  • fibre4g
  • protein32g
  • salt0.4g
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Ingredients

  • 1 tsp fennel seed
    Fennel seeds

    Fennel seeds

    feh-nell seeds

    A dried seed that comes from the fennel herb, fennel seeds look like cumin seeds, only greener,…

  • 1 tsp cumin seed
  • 1 tsp mustard seed
  • ½ tsp turmeric
    Turmeric

    Turmeric

    term-er-ik

    Turmeric is a fragrant, bright golden-yellow root that is most commonly seen and used dried and…

  • 2 tsp olive oil
    olive oil

    Olive oil

    ol-iv oyl

    Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

  • 1 fennel bulb, finely sliced
    Fennel bulb

    Fennel bulb

    Like Marmite, fennel is something that you either love or hate - its strong aniseed flavour…

  • 1 large red chilli, chopped
  • 1 small sea bass (about 300g), gutted and descaled
  • 1 lemon, finely sliced, plus wedges to serve (optional)
    Lemon

    Lemon

    le-mon

    Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…

  • small handful coriander, leaves picked to serve

Method

  1. 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.

  2. 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.

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Comments (4)

susieone's picture
0

This was horrible. The cooking time was far too short and I added more liquid after 20 minutes (I had added some after reading the previous review). The spices couldn't cook properly, and raw spices are horrid. I scraped as much as I could off. I ended up with my accompanying steamed vegetables overcooked. The only thing that wasn't spoilt was the crushed potatoes with spring onions (recipe of GF) which was lovely.

sam4bsie's picture
1.25

I found this recipe rather disappointing. For me the turmeric was far too strong and it needed some liquid in with the parcel to soften the fennel. Also I would have preferred it with less spice, just too many competing flavours.

mystified71's picture

very nice, had this for dinner on a fast day. (doing the 5:2 diet) used a fillet not a whole fish. used a pinch of each of ingredients and severed with 2 boiled potatoes and veg.

janegoodfood's picture

Excellent recipe, absolutely delicious. Use a mandolin to slice the fennel, would be quicker than knife

Questions (1)

edwardsabat's picture

Are the spices used whole or are they ground before spreading over the fish?

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