Pan-Seared Sea Bass in Tomato Fennel Broth

Name: Pan-Seared Sea Bass in Tomato Fennel Broth
Prep time: 45 min
Cook time: 45 min
Total time: 45 min
Yield: 2
Cuisine: Global
Ingredients: 1 carrot, peeled and diced; 473 milliliters fish stock or clam juice; 0 smalls fennel bulb, shaved thin; 1 Tbsp minced garlic; 2 servings Grapeseed oil; 1 teaspoon ground fennel; 4 Tbsps extra-virgin olive oil; 1 small onion , diced; 59 milliliters fresh orange juice; 2 servings Salt and freshly ground black pepper; 340 grams sea bass fillets, with skin on; 473 milliliters sun-dried tomatoes; 3 Tbsps unsalted butter, room temperature; 59 milliliters white wine

Need a gluten free and pescatarian main course? Pan-Seared Sea Bass in Tomato Fennel Broth could be a spectacular recipe to try. This recipe covers 62% of your daily requirements of vitamins and minerals. This recipe makes 2 servings with 1032 calories, 49g of protein, and 54g of fat each. From preparation to the plate, this recipe takes around 45 minutes. A mixture of butter, salt and pepper, orange juice, and a handful of other ingredients are all it takes to make this recipe so delicious. To use up the unsalted butter you could follow this main course with the Almond Milk Chocolate Pudding as a dessert.

Instructions

Watch how to make this recipe.

For the sauce: In a saucepan over medium-high 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. 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.

Ingredients you will need

Orange Juice

Vegetable

White Wine

Olive Oil

Tomato

Carrot

Fennel

Garlic

Onion

Sauce

Stock

Wine

Equipment you will use

Sauce Pan

Remove saucepan from the heat, pour through a strainer, and return to the pan. Finish with the butter. Keep warm.

Ingredients you will need

Butter

Equipment you will use

Sauce Pan

Sieve

Frying Pan

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

Ingredients you will need

Salt And Pepper

Ground Fennel

Fish

Pepper

Salt

In the oil in a nonstick saute 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. 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.

Ingredients you will need

Sauce

Fish

Cooking Oil

Equipment you will use

Frying Pan

Equipment

Sauce Pan

Sieve

Frying Pan

Ingredients

Servings:

carrot, peeled and diced 473milliliters

fish stock or clam juice 0smalls

fennel bulb, shaved thin 1Tbsp

minced garlic 2servings

Grapeseed oil 1teaspoon

ground fennel 4Tbsps

extra-virgin olive oil 1small

onion , diced 59milliliters

fresh orange juice 2servings

Salt and freshly ground black pepper 340grams

sea bass fillets, with skin on 473milliliters

sun-dried tomatoes 3Tbsps

unsalted butter, room temperature 59milliliters

white wine

Recommended wine: Pinot Grigio, Gruener Veltliner, Pinot Noir

Seabass works really well with Pinot Grigio, Gruener Veltliner, and Pinot Noir. Fish is as diverse as wine, so it's hard to pick wines that go with every fish. A crisp white wine, such as a pinot grigio or Grüner Veltliner, will suit any delicately flavored white fish. Meaty, strongly flavored fish such as salmon and tuna can even handle a light red wine, such as a pinot noir. One wine you could try is Ziobaffan Organic Pinot Grigio. It has 4.6 out of 5 stars and a bottle costs about 17 dollars.