Sea Bass and Spicy Tomato Sauce Over Braised Fennel

Name: Sea Bass and Spicy Tomato Sauce Over Braised Fennel
Prep time: 45 min
Cook time: 45 min
Total time: 45 min
Yield: 4
Cuisine: Global
Ingredients: 1 teaspoons anchovy paste; 397 grams whole tomatoes in juice; 237 milliliters fat-free chicken broth; 2 larges fennel bulbs, preferably with fronds (sometimes called anise; about 2 lb total), fronds reserved and stalks discarded; 3 teaspoons extra-virgin olive oil; 1 large onion, halved lengthwise, one half cut lengthwise into 1/4-inch-thick slices and the other half chopped; 0 teaspoons dried hot red pepper flakes; 567 grams skinless sea bass fillets (3/4 inch thick), bones removed

You can never have too many sauce recipes, so give Sea Bass and Spicy Tomato Sauce Over Braised Fennel a try. One portion of this dish contains approximately 29g of protein, 7g of fat, and a total of 243 calories. This recipe serves 4. This recipe covers 24% of your daily requirements of vitamins and minerals. Head to the store and pick up anchovy paste, sea bass fillets, chicken broth, and a few other things to make it today. It is a good option if you're following a gluten free, dairy free, and primal diet. From preparation to the plate, this recipe takes about 45 minutes.

Instructions

Chop enough fennel fronds, if using, to measure 2 tablespoons. Quarter fennel bulbs lengthwise, then cut lengthwise into 1/4-inch-thick slices.

Ingredients you will need

Fennel

Cook fennel bulbs, sliced onion, and anchovy paste in 1 1/2 teaspoons oil in a 12-inch heavy nonstick skillet over moderate heat, stirring, until coated, about 1 minute. Season with salt and pepper, then add broth and braise, covered, stirring occasionally, until vegetables are tender, about 20 minutes.

Ingredients you will need

Salt And Pepper

Anchovy Paste

Fennel Bulb

Vegetable

Broth

Onion

Cooking Oil

Equipment you will use

Frying Pan

Remove lid and boil, stirring occasionally, until liquid is evaporated, about 10 minutes.

Transfer fennel mixture to a 1 1/2-quart shallow gratin or other shallow 9-inch ceramic or glass baking dish.

Ingredients you will need

Fennel

Equipment you will use

Glass Baking Pan

Preheat oven to 450°F.

Equipment you will use

Oven

While fennel mixture is braising, cook chopped onion, red pepper flakes, and salt to taste in remaining teaspoon oil in an 8-inch nonstick skillet over moderate heat, stirring occasionally, until onion is softened, 3 to 4 minutes.

Ingredients you will need

Red Pepper Flakes

Fennel

Onion

Salt

Cooking Oil

Equipment you will use

Frying Pan

Add tomatoes with juice and simmer, breaking up tomatoes with a spoon and stirring occasionally, until very thick, 15 to 20 minutes.

Ingredients you will need

Tomatoes In Juice

Tomato

Arrange fish fillets on top of fennel mixture and season with salt. Spoon tomato sauce over fish. Cover with a sheet of parchment paper or wax paper, then cover baking dish tightly with foil and bake in middle of oven until fish is just cooked through, 20 to 25 minutes.

Ingredients you will need

Fish

Tomato Sauce

Fennel

Salt

Equipment you will use

Baking Paper

Baking Pan

Wax Paper

Oven

Aluminum Foil

Sprinkle with fennel fronds.

Ingredients you will need

Fennel

Equipment

Ingredients

Servings:

1teaspoons

anchovy paste 397grams

whole tomatoes in juice 237milliliters

fat-free chicken broth 2larges

fennel bulbs, preferably with fronds (sometimes called anise; about 2 lb total), fronds reserved and stalks discarded 3teaspoons

extra-virgin olive oil 1large

onion, halved lengthwise, one half cut lengthwise into 1/4-inch-thick slices and the other half chopped 0teaspoons

dried hot red pepper flakes 567grams

skinless sea bass fillets (3/4 inch thick), bones removed

Recommended wine: Pinot Grigio, Gruener Veltliner, Pinot Noir

Pinot Grigio, Gruener Veltliner, and Pinot Noir are great choices for Seabass. 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. The Ziobaffan Organic Pinot Grigio with a 4.6 out of 5 star rating seems like a good match. It costs about 17 dollars per bottle.