Stuffed sea bass

Stuffed Sea Bass

Serves 2

  • 2 whole sea bass, from sustainable sources, ask your fishmonger, cleaned and gutted, head and tail on

  • 1 whole fennel

  • 1 teaspoon fennel seeds

  • 2 cloves garlic

  • 50 ml olive oil

  • 35 g butter

  • ½ a bunch of fresh dill

  • ½ a bunch of fresh flat-leaf parsley

  • ½ a bunch of fresh basil

  • ½ a bunch of fresh mint

  • 10 baby potatoes

  • 20 capers

  • 1 lemon

  • 200 ml white wine

  • 200 g tomato and basil sauce

Preheat the oven to 190°C/375°F/gas 5. Finely slice the whole fennel, peel and finely slice the garlic and lightly crush the fennel seeds. Place a medium pan over a medium heat and add the olive oil and half the butter. Once hot, add the fennel and fennel seeds and fry gently for around 5 minutes. Add the garlic and continue cooking for around 5 minutes, or until the fennel is soft, golden brown and sweet. Set aside to cool.



Meanwhile, place a medium pan over a high heat and cook the potatoes for around 5 minutes, or until parboiled. Drain and set aside. Finely chop all the herbs together and add to a bowl along with remaining butter, then mix well until combined and set aside. Ensure the seabass is clean inside and out, pat dry with kitchen paper and make 3 diagonal cuts into one side of the fish down to the bone. Stuff the cuts with the herb butter and fill the cavity of each fish with 2 slices of lemon and the cooked fennel.



Gently transfer the fish to the inside of the foil bag or onto the foil. Add in the whole potatoes, capers, tomato sauce and white wine. Seal the foil bag at the end or, if you're using foil, fold it up like a parcel.



Place the foil bags onto a baking tray and pop into the oven. Bake for 20-25 minutes, or until cooked through. Remove from the oven and allow to sit for 2-3 minutes, then place onto a serving plate, carefully open and enjoy with a crisp green salad or steamed vegetables.

Nutritional Information

Print this recipe
Method



Preheat the oven to 190°C/375°F/gas 5. Finely slice the whole fennel, peel and finely slice the garlic and lightly crush the fennel seeds. Place a medium pan over a medium heat and add the olive oil and half the butter. Once hot, add the fennel and fennel seeds and fry gently for around 5 minutes. Add the garlic and continue cooking for around 5 minutes, or until the fennel is soft, golden brown and sweet. Set aside to cool.

Meanwhile, place a medium pan over a high heat and cook the potatoes for around 5 minutes, or until parboiled. Drain and set aside. Finely chop all the herbs together and add to a bowl along with remaining butter, then mix well until combined and set aside. Ensure the seabass is clean inside and out, pat dry with kitchen paper and make 3 diagonal cuts into one side of the fish down to the bone. Stuff the cuts with the herb butter and fill the cavity of each fish with 2 slices of lemon and the cooked fennel.

Gently transfer the fish to the inside of the foil bag or onto the foil. Add in the whole potatoes, capers, tomato sauce and white wine. Seal the foil bag at the end or, if you're using foil, fold it up like a parcel.

Place the foil bags onto a baking tray and pop into the oven. Bake for 20-25 minutes, or until cooked through. Remove from the oven and allow to sit for 2-3 minutes, then place onto a serving plate, carefully open and enjoy with a crisp green salad or steamed vegetables.

Whether it's delicious vegetarian or vegan recipes you're after, or ideas for gluten or dairy-free dishes, you'll find plenty here to inspire you. For more info on how we classify our lifestyle recipes please read our special diets fact sheet, or or for more information on how to plan your meals please see our special diets guidance.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 875
    44%
  • Carbs 48.9g
    19%
  • Sugar 13.8g 15%
  • Fat 36.5g 52%
  • Saturates 5.4g 27%
  • Protein 66.3g 147%
Of an adult's reference intake

Related recipes:

BUYING SUSTAINABLY SOURCED FISH

Close

Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

Show/hide comments

comments powered by Disqus

  • 2 whole sea bass, from sustainable sources, ask your fishmonger, cleaned and gutted, head and tail on

  • 1 whole fennel

  • 1 teaspoon fennel seeds

  • 2 cloves garlic

  • 50 ml olive oil

  • 35 g butter

  • ½ a bunch of fresh dill

  • ½ a bunch of fresh flat-leaf parsley

  • ½ a bunch of fresh basil

  • ½ a bunch of fresh mint

  • 10 baby potatoes

  • 20 capers

  • 1 lemon

  • 200 ml white wine

  • 200 g tomato and basil sauce