Sea bass with fennel and broccoli
Light meal full of Mediterranean flavors. This work is licensed under the Creative Commons Attribution 3.0 Unported License. To view a copy of this license, visit http://creativecommons.org/licenses/by/3.0/
Ingredients
- 3sea bass (about 800 g in total), cleaned
- 1tbs olive oil
- 2 clovegarlic, chopped
- 1fennel (about 250 g), sliced into wide strips
- 0.25 cupwhite wine
- 0.25 cupwater
- 0.25 tspsalt
- 2 headbroccoli, divided into florets
- 3tbs olive oil
- 1 tspblack pepper, cracked
- 0Fresh parsley, basil, dill and mint, chopped
- 0Pinch of salt
Instructions
- 1
Pat dry each sea bass, inside and out, with kitchen paper.
- 2
For the rather thick marinade mix well olive oil, cracked pepper, chopped herbs and salt. Set aside.
- 3
Sauté fennel d in olive oil for 5 minutes.
- 4
Add garlic, stir fry 1 minute.
- 5
Stir in wine and water and add salt. Reduce flame and simmer, half-covered, 15 minutes or until fennel is tender and turns golden - brown. Set aside to cool.
- 6
In the meantime, microwave broccoli in a very little water for 6 minutes on MAX or blanch briefly in boiling water. Broccoli must remain al dente. Drain and place onto a baking tray. Lightly season with salt.
- 7
Make 3 diagonal cuts in one side of the fish down to the bone. Stuff the cuts with the marinade, smear over fish.
- 8
Fill the cavity of each bass with the stewed fennel.
- 9
Gently transfer the fish onto the broccoli in the baking tray and bake in an oven at 220˚C for about 20 minutes or until fish begins to flake.
- 10
Remove from the oven and allow to sit for 2-3 minutes. Serve immediately after resting.