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Add a photoLight meal full of Mediterranean flavors.
Ингредиенты
- 3 sea bass (about 800 g in total), cleaned
- 1 tbs olive oil
- 2 cloves garlic, chopped
- 1 fennel (about 250 g), sliced into wide strips
- 1/4 cup white wine
- 1/4 cup water
- 1/4 tsp salt
- 2 heads broccoli, divided into florets
- For the marinade:
- 3 tbs olive oil
- 1 tsp black pepper, cracked
- Fresh parsley, basil, dill and mint, chopped
- Pinch of salt
Инструкции
- Pat dry each sea bass, inside and out, with kitchen paper.
- For the rather thick marinade mix well olive oil, cracked pepper, chopped herbs and salt. Set aside.
- Saute fennel d in olive oil for 5 minutes.
- Add garlic, stir fry 1 minute.
- Stir in wine and water and add salt. Reduce flame and simmer, half-covered, 15 minutes or until fennel is tender and turns golden - brown. Set aside to cool.
- In the meantime, microwave broccoli in a very little water for 6 minutes on MAX or blanch briefly in boiling water. Broccoli must remain al dente. Drain and place onto a baking tray. Lightly season with salt.
- Make 3 diagonal cuts in one side of the fish down to the bone. Stuff the cuts with the marinade, smear over fish.
- Fill the cavity of each bass with the stewed fennel.
- Gently transfer the fish onto the broccoli in the baking tray and bake in an oven at 220C for about 20 minutes or until fish begins to flake.
- Remove from the oven and allow to sit for 2-3 minutes. Serve immediately after resting.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 370g | |
| Recipe makes 4 servings | |
| Calories 305 | |
| Calories from Fat 143 | 47% |
| Total Fat 16.23g | 20% |
| Saturated Fat 2.44g | 10% |
| Trans Fat 0.0g | |
| Cholesterol 40mg | 13% |
| Sodium 335mg | 14% |
| Potassium 1036mg | 30% |
| Total Carbs 16.58g | 4% |
| Dietary Fiber 6.3g | 21% |
| Sugars 3.29g | 2% |
| Protein 23.74g | 38% |
