| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats, Grains | Sami | Alex, Factor, The | 4 | Servings |
INGREDIENTS
| 4 | Fillets seabass, each approx | |
| 180g | ||
| 6oz skin on | ||
| 1 | Bulb fennel, finely sliced | |
| 4 | T | Extra virgin olive oil |
| Juice and zest of 1 large | ||
| unsprayed lemon | ||
| Salt and pepper | ||
| 2 | Shallots, peeled and finely | |
| chopped | ||
| 2 | Cloves garlic, peeled and | |
| finely | ||
| chopped | ||
| 3 | T | Olive oil |
| 2 | Beef steaks tomatoes, cored | |
| seeded and | ||
| roughly chopped | ||
| 2 | T | Balsamic vinegar |
| 100 | Extra virgin olive oil, 3 | |
| 1/2fl oz | ||
| Zest and juice of 1 lemon | ||
| 2 | Tomatoes, skinned seeded | |
| and | ||
| diced | ||
| 12 | Spears of asparagus | |
| blanched and cut | ||
| into 3 | ||
| 12 | Green and 12 black olives | |
| each stoned and cut | ||
| in half | ||
| 1 | Bunc basil, picked and | |
| finely | ||
| sliced | ||
| Salt and dried chilli to | ||
| season |
INSTRUCTIONS
Mix the sliced fennel together with the olive oil and lemon juice; season well and set aside. For the tomato compote sweat the shallots and garlic in the olive oil until translucent. Add the tomatoes and balsamic vinegar, cook over a medium heat for about 10 minutes, most of the liquid should be evaporated. Season well and keep warm. Season the seabass and pan fry for about 2 minutes on the flesh side in a little olive oil. Turn onto the skin side then fry for a further 3 minutes, then finish in the pre-heated oven for 2 more minutes. Keep warm. Mix the ingredients for the sauce vierge, season well and set aside. Serve the seabass on top of the fennel mixture and tomato compote, then spoon the sauce vierge and aspargus vierge and asparagus around. Converted by MC_Buster. Per serving: 440 Calories (kcal); 47g Total Fat; (92% calories from fat); 1g Protein; 7g Carbohydrate; 0mg Cholesterol; 18mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 9 1/2 Fat; 0 Other Carbohydrates Converted by MM_Buster v2.0n.
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Nutrition (calculated from recipe ingredients)
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Calories: 424
Calories From Fat: 113
Total Fat: 12.9g
Cholesterol: 0mg
Sodium: 2878.1mg
Potassium: 2657.2mg
Carbohydrates: 65.8g
Fiber: 13.7g
Sugar: 4.7g
Protein: 25.3g