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 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).
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 320 · Prot 38 · Carbs 28 · Fat 9
Gluten-Free
Dairy-Free
Ingredients
Fish
Vegetables
To serve
Enjoy this light evening meal - Mediterranean style!
Cooking Time: 30 min
Cals 320 · Prot 38 · Carbs 28 · Fat 9
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 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).
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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