| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Sami | Food3, Ood9 | 4 | Servings | |
INGREDIENTS
| 600 | g | Sea bass fillets, 21oz |
| 300 | g | Sea bass fillets, 10 1/2oz |
| 600 | g | Wild rocket, 21oz |
| 468 | Olive oil, 16 1/2fl oz | |
| 4 | Plum tomatoes, made into | |
| concasse | ||
| 100 | g | Olives, diced 3 1/2oz |
| 75 | Balsamic vinegar, 2 1/2fl | |
| oz | ||
| 50 | g | Mixed herbs, to include |
| tarragon chervil | ||
| chives and flat | ||
| parsley 2oz |
INSTRUCTIONS
Pre-heat oven to 180øC/350øF/gas mark 4 Cut up the fennel, removing the stalks, and cover with olive oil. Add salt and pepper. Cook the fennel gently until very tender. Remove the fennel from the oil and set the oil to one side. Place the fennel into a liquidiser, adding the wild rocket to form a puree. Set this puree aside. Season the fish on both sides. Take a large non-stick frying pan, add a little of the fennel oil and place the seabass fillets skin side down. Cook in the oven for 6 minutes. While the seabass is cooking, make the sauce vierge by mixing 200ml (7fl oz) of the fennel oil with the diced olives, tomato concasse and mixed herbs. To complete the dish warm the fennel oil and rocket puree and place in the middle of a large plate. Sit the seabass fillet onto this, drizzle round the sauce vierge and balsamic vinegar. Converted by MC_Buster. Per serving: 1242 Calories (kcal); 115g Total Fat; (81% calories from fat); 45g Protein; 12g Carbohydrate; 92mg Cholesterol; 433mg Sodium Food Exchanges: 0 Grain(Starch); 6 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 22 Fat; 0 Other Carbohydrates Converted by MM_Buster v2.0n.
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Nutrition (calculated from recipe ingredients)
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Calories: 308
Calories From Fat: 74
Total Fat: 8.4g
Cholesterol: 119.3mg
Sodium: 415.1mg
Potassium: 741.5mg
Carbohydrates: 1.6g
Fiber: <1g
Sugar: <1g
Protein: 53.3g