Seabass with Mediterranean

Fennel and Tomato Stew

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Instructions

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1 Prep vegetables

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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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.

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3 Stew

Add the peeled plum tomatoes along with their juice. Add the measured watersugar, 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).

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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.

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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.

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6 Serve

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

Enjoy this light evening meal - Mediterranean style!

Cooking Time: 30 min

Cals 343 · Prot 34 · Carbs 23 · Fat 14

Gluten-Free

Dairy-Free

Ingredients

Number of people

Fish

Seabass 330 Grams
Salt 1 Tsp
Olive oil 2 Tbsp

Vegetables

Brown onion 0.5 Pieces
Garlic cloves 3 Pieces
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

To serve

Fresh basil 15 Grams
Chilli flakes 2 Grams
Olive oil 1 Tbsp

Enjoy this light evening meal - Mediterranean style!

Cooking Time: 30 min

Cals 343 · Prot 34 · Carbs 23 · Fat 14

Gluten-Free

Dairy-Free

Instructions

photo

1 Prep vegetables

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

photo

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.

photo

3 Stew

Add the peeled plum tomatoes along with their juice. Add the measured watersugar, 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).

photo

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.

photo

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.

photo

6 Serve

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

Ingredients

Number of people

Fish

Seabass 330 Grams
Salt 1 Tsp
Olive oil 2 Tbsp

Vegetables

Brown onion 0.5 Pieces
Garlic cloves 3 Pieces
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

To serve

Fresh basil 15 Grams
Chilli flakes 2 Grams
Olive oil 1 Tbsp
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