Seabass with Mediterranean

Fennel and Tomato Stew
Enjoy this light evening meal - Mediterranean style!
Cals 304 · Prot 35 · Carbs 24 · Fat 9
Low-Carb
Calorie smart
Try Hello Chef Now
35 min
Seabass with Mediterranean Fennel and Tomato Stew
Enjoy this light evening meal - Mediterranean style!
Cals 304 · Prot 35 · Carbs 24 · Fat 9
Low-Carb
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
10 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

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. Serve with crusty bread!

Before you start

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

Instructions

Prep vegetables

1 Prep vegetables

Peel and finely chop the onion and garlic. Trim the fennel, slice it into quarters, discard the hard stem and chop it.
Start stew

2 Start stew

Heat a pan over a medium heat with a generous drizzle of olive oil. Once hot, add the onion and fry with a pinch of salt for 5 min until translucent. Add the garlic and fennel and cook for 3 min further.
Stew

3 Stew

Add the peeled plum tomatoes along with their juice. Add the measured water, crumbled stock cube, sugar, Kalamata olives and black pepper. Bring to a simmer and reduce the heat to low. Cover with a lid and stew for 20 min, stirring occasionally. Break up the tomatoes with a wooden spoon or spatula (see pro tip).
Fry fish

4 Fry fish

Once the vegetable stew is almost done, pat the seabass fillets dry and season both sides with salt. Heat a second pan with a drizzle of olive 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.
Finish stew

5 Finish stew

Pick the basil leaves. Once ready, fold a handful of basil leaves into the vegetable stew (reserve the rest for garnish). Check the seasoning and add a pinch of salt and pepper. Simmer for 5 min further.
Serve

6 Serve

Divide the Mediterranean vegetable stew among shallow bowls. Top with the pan-seared seabass. Garnish with the remaining 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. Serve with crusty bread!

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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