Delicious dinners and tasty treats

Pan Seared Sea Bass in Tomato Fennel Broth

on Friday, 03 July 2015. Posted in News Archive, Instalicious

Serves 2 | Preparation Time 10 minutes | Cooking Time 35 minutes

For the sauce

  • ¼ small fennel bulb, shaved thin
  • 1 small onion, diced
  • 1 carrot, peeled and diced
  • 4 tbsp extra virgin olive oil
  • ¼ glass of white wine
  • 2 cups of fish stock
  • ¼ fresh orange juice 2 cups of sundried tomatoes
  • 1 tbsp minced garlic Salt and pepper 3 tbsp unsalted butter

For the fish

  • 2 x 6oz sea bass fillets with skin on
  • 1 tsp ground fennel
  • Salt and pepper
  • Grapeseed oil


For the sauce

1. In a saucepan over medium heat, sweat the fennel, onions and carrots in the olive oil. Cook until the vegetables are softened, 10 to 15 minutes. Next, deglaze with the white wine.

2. Once the wine has reduced, add the stock and orange juice. Reduce the heat and allow the liquid to cook until it has reduced by half. Once reduced, add the tomatoes and garlic and allow the sauce to further simmer for 15 minutes. Taste and season.

3. Remove saucepan from the heat, put through a strainer and return to the pan. Finish with the butter and keep warm.

For the fish

4. Season the skin side of the fish fillets with the ground fennel, salt, pepper and then season the flesh side with salt and pepper.

5. In the oil, in a non-stick sauté pan over high heat until it reaches the smoking point. Reduce the heat and add the seasoned fish, skin side down and cook for 2 to 3 minutes.

6. Flip, reduce the heat and continue to cook for 5 to 6 minutes, carefully spooning the hot oil over the fish to keep the skin crisp. Once the fillet is cooked, remove from the pan and serve with the sauce.

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