SPANISH seabasswithfennelandlemon He

Sea bass with fennel and lemon recipe

3 ratings

Rustle up this simple and delicious sea bass meal. Using sweet fennel, fresh lemon and sprigs of parsley makes this a fantastic midweek meal, full of fresh flavours. See method

  • Serves 4
  • 15 mins to prepare and 20 mins to cook
  • 400 calories / serving

Ingredients

  • 4 sea bass fillets
  • 50ml olive oil
  • juice of 1 lemon
  • 125ml dry white wine
  • 2 fennel bulbs, finely sliced
  • 1tsp fennel seeds
  • salt
  • pepper
  • sprigs of parsley, to garnish

Each serving contains

  • Energy

    1670kj
    400kcal
    20%
  • Fat

    24g 34%
  • Saturates

    5g 25%
  • Sugars

    2g 2%
  • Salt

    1.9g 32%

of the reference intake
Carbohydrate 1.6g Protein 39.6g Fibre 2.4g

Method

  1. Preheat the oven to 180°C.
  2. Line a medium baking dish with a sheet of nonstick baking paper that is roughly twice the size of the tray (the paper will overhang the edges). Arrange the sliced fennel on the base of the paper, then sit the sea bass fillets on top in a row. Drizzle the lemon juice and olive oil on top.
  3. Pour the wine into the base around the fennel, then sprinkle the fennel seeds on top. Season generously, then bring the nonstick baking paper up and around to enclose the ingredients and create a parcel, making sure you leave space between the ingredients and the paper. Bake for 12-15 minutes until the fish is just cooked.
  4. Remove from the oven and serve direct from the dish.

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