Seabass with Mediterranean
Fennel and Tomato Stew
Instructions
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.
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.
3 Stew
Add the peeled plum tomatoes along with their juice. Add the measured water, 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).
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.
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.
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
Fish
Vegetables
To serve
Enjoy this light evening meal - Mediterranean style!
Cooking Time: 30 min
Cals 343 · Prot 34 · Carbs 23 · Fat 14
Gluten-Free
Dairy-Free
Instructions
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.
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.
3 Stew
Add the peeled plum tomatoes along with their juice. Add the measured water, 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).
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.
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.
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
Fish
Vegetables
To serve
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