Sea Bass in a pan with fennel and orange, a simple and quick recipe prepared by pairing orange and fennel, which blend perfectly as found in many Sicilian recipes. The sea bass cooked with these ingredients, also placed inside the belly and moistened with orange juice, becomes even tastier and its meat very tender. To add a more decisive flavor, I’ve added Taggiasche olives, which are always present in my dishes. Please, buy fresh fish checking that the eyes are shiny, the flesh is firm, the skin is silvery, and the gills have a nice red color. Follow my instructions and prepare with me the Sea Bass in a pan with fennel and orange.
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- Difficulty: Very easy
- Cost: Medium
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: Stovetop
- Cuisine: Italian
- Seasonality: All seasons
- Energy 552.95 (Kcal)
- Carbohydrates 26.80 (g) of which sugars 23.35 (g)
- Proteins 64.82 (g)
- Fat 21.49 (g) of which saturated 4.11 (g)of which unsaturated 5.24 (g)
- Fibers 6.97 (g)
- Sodium 1,211.12 (mg)
Indicative values for a portion of 450 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
- 2 sea bass
- 2 tbsp extra virgin olive oil
- 1 fennel bulb
- 1 orange
- 3/4 cup orange juice
- 1 oz orange peel (untreated)
- 1 oz Taggiasche olives (pitted)
- 1/2 tsp fine salt
Tools
- Cutting Board
- Pan 11 inch
- Kitchen Scale
Steps
Scale and gut the sea bass, rinsing them well under running water. If you prefer, remove the head (I left it on).
Use a peeler to remove the orange zest and cut it into wedges.
Insert a piece of zest and a wedge into the belly of each sea bass, then salt.
Place the remaining zest and wedges, the washed and sliced fennel, and the Taggiasche olives in the pan. Pour in the oil and lightly brown.
Place the sea bass in the center, salt, cover with the lid, and allow to brown on both sides.
Pour in the orange juice and cook over medium-low heat for about 30 minutes, turning the fish halfway through cooking. Serve the sea bass with its fennel and orange garnish.
Tips
If you prefer, you can remove the head before cooking.
FAQ (Questions and Answers)
Can this recipe be used for oven baking?
Absolutely, use a static oven at 392°F for 40 minutes, basting halfway through with juices.
Can I cook this en papillote in the oven?
For cooking en papillote, it’s important never to let the food come into contact with the aluminum. Lay a base of aluminum foil, place parchment paper on top, and distribute the ingredients as per the recipe. Close the packet and bake in the oven at 392°F for 30 minutes, then open the packet and finish cooking for another 10 minutes.
