Sea bass with Mediterranean Fennel and Tomato Stew

and Crushed Potatoes

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Instructions

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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.  

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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

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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. 

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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.

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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.

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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.

Enjoy this light evening meal - Mediterranean style!

Cooking Time: 45 min

Cals 502 · Prot 40 · Carbs 68 · Fat 9

Gluten-Free

Dairy-Free

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

Enjoy this light evening meal - Mediterranean style!

Cooking Time: 45 min

Cals 502 · Prot 40 · Carbs 68 · Fat 9

Gluten-Free

Dairy-Free

Instructions

photo

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.  

photo

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

photo

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. 

photo

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.

photo

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.

photo

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.

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
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