Crispy Chilean Sea Bass with Roasted Fennel and Tomato

Name: Crispy Chilean Sea Bass with Roasted Fennel and Tomato
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Cuisine: American
Ingredients: 10 oz Cherry Tomatoes (or grape tomatoes; I used orange tomatoes ); 1 bulb Fennel (sliced length wise; reserve the fronds for serving); 1 Yellow Onion (sliced; 1 small onion or 1/2 of a large onion); 4 cloves Garlic (leave skin on); 2 sprigs Rosemary; 2 sprigs Thyme; 1 tbsp Olive Oil; 1/2 tsp Salt; 1/4 tsp Black Pepper; 2 tbsp Orange Juice; 1 tbsp Lemon Juice; 1 tbsp Red Wine Vinegar; 12 oz Chilean Sea Bass (or 2 filets, skin-on); 1 tbsp Avocado Oil; 1 tbsp Butter (optional )

7 steps

Prep:15minCook:15min

The most luxurious dish featuring crispy-skin sea bass and flavorful roasted vegetables.

Updated at: Thu, 21 Nov 2024 15:07:13 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories277.9 kcal (14%)

Total Fat15.8 g (23%)

Carbs22.5 g (9%)

Sugars12.4 g (14%)

Protein14 g (28%)

Sodium686.2 mg (34%)

Fiber6.5 g (23%)

% Daily Values based on a 2,000 calorie diet

Ingredients

2 servings

10 ozCherry Tomatoes

or grape tomatoes, I used orange tomatoes

1 bulbFennel

sliced length wise, reserve the fronds for serving

1Yellow Onion

sliced, 1 small onion or 1/2 of a large onion

4 clovesGarlic

leave skin on

2 sprigsrosemary

2sprigs thyme

1 Tbspolive oil

½ tspsalt

¼ tspblack pepper

2 Tbsporange juice

1 Tbsplemon juice

1 Tbspred wine vinegar

12 ozSea Bass

Chilean, or, skin-on

1 Tbspavocado oil

1 Tbspbutter

optional

Instructions

Roasted Vegetables

Step 1

Preheat the oven to 400 degrees F.

Step 2

In an oven safe baking dish, add the cherry tomatoes, sliced fennel bulb, sliced onion, garlic with the peel still on, rosemary, thyme, olive oil, salt, and pepper. Stir to combine then bake for 20 minutes.

Step 3

After baking, remove the rosemary and thyme. Peel the garlic. Add orange juice, lemon juice, and red wine vinegar. Stir to combine. Make sure to smash down the roasted garlic so it gets well combined. Press down on the tomatoes with a wooden spoon to help them burst more if necessary.

Sea Bass

Step 4

While the vegetables roast, pat the sea bass very dry and season generously with salt and pepper on both sides.

Step 5

Heat the avocado oil over medium-high heat in a nonstick or stainless steel pan. If using stainless steel, heat the pan first before adding the oil. Add the sea bass skin side down. Immediately press down on the sea bass with a spatula for a few seconds so the skin is pushed flat onto the pan.

Step 6

Cook for about 5 minutes or until the fish easily releases from the bottom of the pan. Use tongs to flip the fish. Lower the heat to medium and cook for another 4 minutes. Optionally add the 1 tbsp of butter to the pan and gently baste the fish. Set aside to a plate.

Step 7

Place a piece of the fish in a shallow bowl to serve. Spoon the roasted vegetables around the fish. Sprinkle with the reserved fennel fronds.

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