Sea bass with Mediterranean Fennel and Tomato Stew

and Crushed Potatoes
Enjoy this light evening meal - Mediterranean style!
Cals 502 · Prot 40 · Carbs 68 · Fat 9
Family-Friendly
Calorie smart
Try Hello Chef Now
45 min
Sea bass with Mediterranean Fennel and Tomato Stew and Crushed Potatoes
Enjoy this light evening meal - Mediterranean style!
Cals 502 · Prot 40 · Carbs 68 · Fat 9
Family-Friendly
Calorie smart
Try Hello Chef Now
Download PDF
Ingredients
Number of People:
Fish
Seabass
330 Grams
Salt
1 Tsp
Olive oil
2 Tbsp
Vegetables
Brown onion
0.5 Piece
Garlic cloves
3 Piece
Fennel
1 Piece
Olive oil
3 Tbsp
Salt
1 Tsp
Peeled plum tomatoes
400 Grams
Water
50 ML
Brown sugar
5 Grams
Kalamata olives
40 Grams
Black pepper
0.5 Tsp
Vegetable stock cube
0.5 Piece
To serve
Fresh basil
15 Grams
Chilli flakes
2 Grams
Olive oil
1 Tbsp
Crushed potatoes
Potatoes
600 Grams
Vegetable oil
1 Tbsp
Salt
0.5 Tsp

Tips for fussy eaters

Save some of the ingredients and prepare a tomato sauce for them. Serve with pasta and a piece of fish.

Pro tip

Time permitting, cook the vegetable stew for longer over a low heat.

Before you start

Please wash your hands and rinse all fresh fruits and vegetables prior to cooking.

Instructions

Boil potatoes

1 Boil potatoes

Preheat the oven to 220°C/200°C fan. Wash the potatoes and chop them into bite-size pieces. Cook the potatoes in a pot of salted boiling water for 10-12 min or until slightly tender. Once cooked, drain and leave them to steam dry in a colander.  
Prep

2 Prep

Meanwhile, peel and finely chop the onion and garlic. Trim the fennel, slice it into quarters and discard the hard stem. Chop the fennel
Roast potatoes

3 Roast potatoes

Once drained, place the potatoes on a baking tray. Crush with a fork, drizzle generously with oil, and season with salt. Bake, on the top shelf for 20 min until crisp. 
Stew

4 Stew

Meanwhile, heat a pan over a medium heat with a drizzle of oil. Add the onion and fry with a pinch of salt for 5 min. Add the garlic and fennel, and cook for 3 min further. Add the plum tomatoes, stock cubewatersugarkalamata olives and black pepper. Simmer over a medium heat with a lid for 20 min. Break up the tomatoes as you go.
Fry fish

5 Fry fish

Once the stew is almost done, pat the seabass fillets dry and season both sides with salt. Heat a second pan with a drizzle of oil over a medium-high heat. Once hot, add the seabass, skin-side down and fry for 3 min, then flip and cook for 1 min further.
Serve

6 Serve

Once ready, season the stew with salt. Serve the crushed potatoes with the Mediterranean vegetable stew and top with the sea bass. Garnish with the fresh basil leaves and a pinch of chilli flakes (spicy!). Finish with a drizzle of good quality olive oil.

Tips for fussy eaters

Save some of the ingredients and prepare a tomato sauce for them. Serve with pasta and a piece of fish.

Pro tip

Time permitting, cook the vegetable stew for longer over a low heat.

Allergens

May contain the following items and their products: crustaceans, peanuts, soybeans, tree nuts, sesame seeds, fish, eggs, milk, gluten, celery, mustard, sulphur dioxide and sulphites.
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