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Seabass with fennel & Orange

If you are looking for something refreshing that can easily be whipped up in half an hour then look no further. The vitamin C found in both fennel and orange is a boost for the immune system and will help to keep those colds at bay during these cold days. With powerful antioxidant and anti inflammatory properties fennel is a great choice for those following one of our challenge plans. 


Time required: 30 minutes.  Serves 2.


2 oranges (any variety)
1 fennel bulb
1 tablespoon chopped flat-leaf parsley
1 tablespoon minced shallot
2 tablespoons extra-virgin olive oil, divided
1 1/2 teaspoons champagne vinegar (white wine vinegar or rice vinegar can be substituted but nothing stronger)

2 6-ounce skin-on sea bass fillets (around 170g each fillet)
1/2 teaspoon ground fennel seeds
Salt and freshly ground pepper
1 tablespoon butter


1. Supreme the orange, reserving the juice. Thinly slice the fennel bulb using a mandoline or a sharp knife and toss with the orange segments, reserved juice, parsley, shallot, 1 tablespoon of the olive oil and the champagne vinegar. Season with salt and pepper and set aside.

2. Sprinkle the ground fennel over the flesh sides of the fillets. Season with salt and pepper. You can keep the fillets whole or cut them down the middle.

3. Heat the remaining tablespoon of olive oil in a medium nonstick pan over medium-high heat until shimmering, then add the fish, skin side down, and cook without disturbing it until browned on the bottom (about 3 minutes). Flip and add the butter to the pan; continue cooking for a couple minutes more, spooning the butter over the fish to baste. Remove from pan and serve on top of the orange-fennel mixture. Top with additional parsley, if you’d like.

Recipe courtesy of 10th Kitchen




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