Sea bass with Mediterranean Fennel and Tomato Stew

Name: Sea bass with Mediterranean Fennel and Tomato Stew and Crushed Potatoes
Total time: 45 min
Yield: 2, 3 or 4 people
Ingredients: 330 Grams of Seabass; 1 Tsp of Salt; 2 Tbsp of Olive oil; 1 Piece of Brown onion; 3 Piece of Garlic cloves; 1 Piece of Fennel; 3 Tbsp of Olive oil; 1 Tsp of Salt; 400 Grams of Peeled plum tomatoes; 50 ML of Water; 5 Grams of Brown sugar; 40 Grams of Kalamata olives; 1 Tsp of Black pepper; 1 Piece of Vegetable stock cube; 15 Grams of Fresh basil; 2 Grams of Chilli flakes; 1 Tbsp of Olive oil; 600 Grams of Potatoes; 1 Tbsp of Vegetable oil; 1 Tsp of Salt

and Crushed Potatoes

Enjoy this light evening meal - Mediterranean style!

153 Reviews

Cals 302 · Prot 12 · Carbs 55 · Fat 5

Family Friendly

45 min

Sea bass with Mediterranean Fennel and Tomato Stew and Crushed Potatoes

Enjoy this light evening meal - Mediterranean style!

153 Reviews

Cals 302 · Prot 12 · Carbs 55 · Fat 5

Family Friendly

Ingredients

Fish

Seabass 6*

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 15*

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

Allergens

*6 Fish, *15 Celery

Due to production methods, we cannot guarantee our products are completely free from any allergen such as Peanuts, Tree Nuts, Sesame Seeds, Milk, Egg, Fish, Crustaceans, Molluscs, Soya, Wheat, Gluten, Lupin, Mustard, Sulphur dioxide and Celery.

Nutritional information

Per Serving*
Energy (kJ/kcal)	1273 / 302
Fats (g)	5
of which saturated (g)	0.7
Carbohydrates (g)	55
of which sugars (g)	14.5
Fibers (g)	11.5
Proteins (g)	11.6
Salt (g)	0.4

*The nutritional information only applies to ingredients supplied by Hello Chef. The cooking process and additional ingredients added at home will affect total values.

Before you start

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

Instructions

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.

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.

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.

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 cube, water, sugar, kalamata olives and black pepper. Simmer over a medium heat with a lid for 20 min. Break up the tomatoes as you go.

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.

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.

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