Seared Sea Bass with Roasted Fennel, Tomato & Caper Compote
Sea bass seared skin-side down and served with roasted fennel plus a pan compote of cherry tomatoes, garlic, capers, lemon, and parsley.
- 280 g sea bass fillets
- 300 g fennel bulb
- 200 g cherry tomatoes
- 30 g capers in brine
- 2 cloves garlic cloves
- 60 ml extra virgin olive oil
- 1 whole lemon
- 15 g fresh parsley
- 4 g sea salt
- 2 g black pepper
Shop these in one order
Mello puts these ingredients on one shopping list with the rest of your week, and anything two recipes share is added together. The list then goes to Sainsbury's in the UK or Careem Quik in the UAE.
Add to a shopping listHow the shopping list works →- Step 1
Preheat oven to 200°C. Trim fennel bulbs, cut into 8 wedges lengthwise, toss with 30ml olive oil, salt and pepper. Spread on a baking tray and roast for 20 minutes until tender and caramelised.
- Step 2
While fennel roasts, halve cherry tomatoes. Mince garlic. Drain capers and rinse briefly.
- Step 3
Heat a large non-stick frying pan over medium-high heat. Pat sea bass dry with kitchen paper. Season both sides with salt and pepper.
- Step 4
Add 15ml olive oil to the hot pan. Once shimmering, place sea bass skin-side down and sear for 4 minutes without moving, until skin is crispy. Flip and cook flesh-side for 2 minutes. Transfer to a warm plate.
- Step 5
In the same pan, add remaining 15ml olive oil and garlic, cook for 30 seconds until fragrant. Add cherry tomatoes and capers, cook for 2 minutes, stirring gently until tomatoes begin to soften. Squeeze in juice of half the lemon.
- Step 6
Divide roasted fennel between two plates. Top with seared sea bass. Spoon tomato-caper compote over and around the fish. Garnish with fresh parsley and lemon wedges. Drizzle any pan juices over the top.
Cook it with Mello
Cook mode reads each step aloud and keeps your screen awake, so you can cook with your hands full.
Cook it with MelloProtein, carbs and fat for this dish
Mello works the macros out from each ingredient, per serving. Make a free account to see them.
See the macrosHow Mello works out macros →