An elegant, light French-inspired dish featuring delicate sea bass on a bed of sweet, tender fennel and leeks, finished with a zesty herb and tomato vierge sauce. A sophisticated yet simple meal perfect for a healthy dinner.
*L’image est à titre d’illustration et peut différer de la recette réelle (générée par IA).*
Ingrédients
- 300g sea bass fillets (2 fillets)
- 1 large leek, thinly sliced
- 1 medium fennel bulb, thinly sliced
- 150g cherry tomatoes, quartered
- 2 cloves garlic, minced
- 1 small bunch fresh parsley, chopped
- 1 lemon, for juice
- 45ml extra virgin olive oil
- Salt and freshly ground black pepper to taste
Disponible pour les membres NutriPro.
Instructions
- 1.Prepare the sauce vierge. In a small bowl, combine the quartered cherry tomatoes, half of the chopped parsley, half of the minced garlic, the juice of half a lemon, and 30ml of olive oil. Season with salt and pepper and set aside to let the flavours meld.
- 2.Create the fondue. Heat the remaining 15ml of olive oil in a skillet over medium heat. Add the remaining garlic, the sliced leek, and sliced fennel. Cook for 10-12 minutes, stirring occasionally, until very soft and tender. Season with salt and pepper.
- 3.Cook the fish. Pat the sea bass fillets dry with a paper towel and season both sides with salt and pepper.
- 4.Heat a separate non-stick pan over medium-high heat. Place the fillets skin-side down and sear for 3-4 minutes until the skin is crisp and golden. Flip and cook for another 1-2 minutes until just cooked through.
- 5.To serve, spoon a generous amount of the leek and fennel fondue onto two plates. Place a sea bass fillet on top and spoon the fresh sauce vierge over the fish. Garnish with the remaining fresh parsley.
Informations nutritionnelles
Pourquoi cette recette
This nutritious recipe is rich in lean protein and omega-3s from sea bass, supporting heart health. Fennel and leeks offer excellent fiber for digestion, while the olive oil-based sauce provides healthy monounsaturated fats instead of heavy cream.
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