Pan Fried Sea Bass Fillets with Fennel

Pan Fried Sea Bass Fillets with Fennel

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This pan fried sea bass is prepared in 30 minutes! Frankly I am amazed by the lack of ingredients, quick preparation, appearance and taste! Yes because I discovered fennel few month ago, we published some recipes using it like the fennel salad with orange and olives. Initially, I had a negative feeling about fennel: I have always been convinced that this vegetable has a strong anise flavor and it’s not my thing… I was so wrong! It is both crunchy, melting and a great association with fish!

So let’s go for the sea bass recipe!

Ingredients you will need: pan fried sea bass fillets with fennel

For 6 people:

  • 6 fillets of sea bass,
  • 6 bulbs of fennel,
  • 1 bunch of spring onions,
  • Olive oil,
  • Salt and Espelette pepper (or mild red chili powder)

Necessary utensils

Use a very good knife to chop fennel very thinly! You can try with a ceramic knife… no maintenance but fragile! These knives cut very well, so be careful with your fingers. You’ll also need a wok and a non-stick pan.

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Preparation: pan fried sea bass fillets with fennel

Fennel preparation:
The fennel can be prepared in advance. And book 5 minutes before the end of cooking time. Do not prepare the fish in advance by cons…
First remove the skin and the core of the fennel before slicing. Split fennel into quarters, then slice thinly. Chop the dill sprigs (top of the fennel). Peel the onions and cut into thin slices diagonally. Finely chop the spring onions cive (the green part that is not faded).

The fennel and onion garnish
In the wok, sweat onion with a drizzle of olive oil and a pinch of coarse salt. Add the fennel and wet half way up the vegetable with water. Cook 5 minutes, covered. Add the cive and adjust the seasoning.

Cook the sea bass fillets
Season the sea bass fillets with salt and Espelette pepper. Heat a skillet and brown the fillet with olive oil. Arrange a bed of fennel and serve the sea bass on it. Drizzle with a little cooking juice of fennel. Garnish with fresh dill, add a little Espelette pepper around the bar and drizzle with olive oil.

Cooking Tip for the fennel:

With the wok, fennel should be melting, not crunchy! You can add a little cube stock to perfume.

Cooking Tip for the sea bass fillets:

As any other fish… Place it on salted skin side and let it brown. The sea bass skin is excellent, crisp and lightly toasted. Once turned on the other side let it cook on the flesh side. And when the fish is cooked, place the tip of a knife in the middle and leave a few seconds. Bring the knife to your lips: if the knife is warm, cooking comes to the end. Time to prepare the plates, the fish is ready.

Healthy Fish Recipe - Sea Bass Fillets Recipe - how to fry sea bass fillets

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