Sea bass with fennel and broccoli Recipe

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Light meal full of Mediterranean flavors.

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Cook time:
Servings: 4 servings
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Ingredients

Cost per serving $3.99 view details

Directions

  1. Pat dry each sea bass, inside and out, with kitchen paper.
  2. For the rather thick marinade mix well olive oil, cracked pepper, chopped herbs and salt. Set aside.
  3. Saute fennel d in olive oil for 5 minutes.
  4. Add garlic, stir fry 1 minute.
  5. Stir in wine and water and add salt. Reduce flame and simmer, half-covered, 15 minutes or until fennel is tender and turns golden - brown. Set aside to cool.
  6. In the meantime, microwave broccoli in a very little water for 6 minutes on MAX or blanch briefly in boiling water. Broccoli must remain al dente. Drain and place onto a baking tray. Lightly season with salt.
  7. Make 3 diagonal cuts in one side of the fish down to the bone. Stuff the cuts with the marinade, smear over fish.
  8. Fill the cavity of each bass with the stewed fennel.
  9. Gently transfer the fish onto the broccoli in the baking tray and bake in an oven at 220C for about 20 minutes or until fish begins to flake.
  10. Remove from the oven and allow to sit for 2-3 minutes. Serve immediately after resting.

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Nutrition Facts

Amount Per Serving %DV
Serving Size 370g
Recipe makes 4 servings
Calories 305  
Calories from Fat 143 47%
Total Fat 16.23g 20%
Saturated Fat 2.44g 10%
Trans Fat 0.0g  
Cholesterol 40mg 13%
Sodium 335mg 14%
Potassium 1036mg 30%
Total Carbs 16.58g 4%
Dietary Fiber 6.3g 21%
Sugars 3.29g 2%
Protein 23.74g 38%
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