Crisp sea bass with minted fennel & radish salad
Simple but elegant, this tasty dish is all about the quality of the ingredients
Difficulty and servings
Serves 2
Preparation and cooking times
Prep 15 mins
Cook 6 mins
Low-fat
- Boil a small pan of water, then blanch the fennel for 15 secs. Drain and cool under cold running water, then drain again and dry. Whisk together the lemon juice, extra virgin olive oil and sugar, then toss half with the fennel. Set the other half of the dressing aside and leave the fennel to marinate while you prepare the rest of the ingredients.
- Heat the olive oil in a large heavy-bottomed pan over a medium heat. Season the sea bass fillets. Place the fish in the pan, skin-side down, and cook for 4-5 mins until the skin is golden and crisp - you might want to press the fillets with the back of a spatula for the first 30 secs to prevent them curling. Turn, leave for 30 secs to 1 min more, then remove from the heat.
- Toss the radishes, herbs, capers and reserved fennel fronds into the marinated fennel slices with some seasoning, then pile onto two plates. Carefully place the fish on top, drizzle with the remaining dressing, and serve with Lemon-roasted new potatoes, see 'goes well with'.
Per serving
294 kcalories, protein 31.0g, carbohydrate 17.0g, fat 2.0 g, saturated fat 2.0g, fibre 5.0g, sugar 5.0g, salt 0.79 g
Recipe from Good Food magazine, September 2008.
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http://www.bbcgoodfood.com/recipes/7775/
http://www.bbcgoodfood.com/recipes/7775/
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Ingredients
- 1 fennel , trimmed and finely sliced (on a mandolin if you have one), green fronds reserved
- juice 1 lemon
- 2.0 tbsp extra-virgin olive oil
- 1.0 tsp caster sugar
- 1.0 tsp olive oil
- 2 sustainably caught seabass fillets, skin on
- 85.0g radishes , trimmed, finely sliced
- handful mint , leaves roughly chopped
- 1.0 tbsp capers , rinsed
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A new way with potatoes that goes especially well with a seafood-based main
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Difficulty and servings
Serves 2
Preparation and cooking times
Prep 15 mins
Cook 6 mins
Low-fat
Ingredients
- 1 fennel , trimmed and finely sliced (on a mandolin if you have one), green fronds reserved
- juice 1 lemon
- 2.0 tbsp extra-virgin olive oil
- 1.0 tsp caster sugar
- 1.0 tsp olive oil
- 2 sustainably caught seabass fillets, skin on
- 85.0g radishes , trimmed, finely sliced
- handful mint , leaves roughly chopped
- 1.0 tbsp capers , rinsed
Per serving
294 kcalories, protein 31.0g, carbohydrate 17.0g, fat 2.0 g, saturated fat 2.0g, fibre 5.0g, sugar 5.0g, salt 0.79 g
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12 January 2009
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