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 Add and stew

Add the peeled plum tomatoes along with their juice. Measure the water in the emptied can and pour it into the pan. Add the 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 a 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 320 · Prot 38 · Carbs 28 · 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 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
Pitted 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 320 · Prot 38 · Carbs 28 · Fat 9

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 Add and stew

Add the peeled plum tomatoes along with their juice. Measure the water in the emptied can and pour it into the pan. Add the 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 a 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
Pitted 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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