Recipes

Chilean Sea Bass With Roasted Fennel and Sautéed Green Beans

Chilean sea bass with roasted fennel and sautéed green beans a simple and easy meal has prepared really delicious carries a nice flavor, if you are on the weekend you can prepare it and put it on the table with a glass of red vignt it will be better

Chilean Sea Bass With Roasted Fennel and Sautéed Green Beans
Chilean Sea Bass With Roasted Fennel and Sautéed Green Beans

Ingredients:

(Serves 2)

  • 1- 8 oz Chilean Sea Bass
  • 1 Tbsp of finely chopped Garlic Scapes
  • 1 Tsp of Dijon Mustard
  • 1 Tbsp Coconut Oil
  • 3 Tbsp’s of Olive Oil
  • 8 Ounces of Fresh Green Beans
  • 1 Fennel Bulb plus Fennel Fronds
  • 1 small Yellow Onion
  • 2 Garlic Cloves
  • 1 Tsp of Cumin
  • Freshly Squeezed Lemon Juice (about 1.5 Tbsp)
  • Salt and Black Pepper

Putting it together:

  1. Preheat your oven to 350 degrees Fahrenheit and line 2 small sheet pans with parchment paper.
  2. Finely chop about 1 Tbsp of Garlic Scapes and place in a small bowl with 1 Tsp of Dijon Mustard, 1 Tbsp of Coconut Oil, Salt and black pepper to taste. Coat your fish with this mixture and bake in the oven for about 20 minutes.
  3. While Fish is baking, you can prepare the rest of your veggies. Remove the outermost layer of your Fennel Bulb and slice it into 1/4 inch slices. Place directly onto your small sheet tray and spread them out, topping them with all the Fennel Fronds. Coat with about 1 Tbsp of Olive Oil,  Salt, and Black Pepper to taste. Set aside.
  4. Preheat a saute pan on small heat. Mince your 2 Garlic Cloves and small dice your Yellow Onion. Place the garlic in the saute pan with 2 Tbsp’s of Olive Oil and let the garlic infuse in the oil for about 2 minutes. Add your Onions and sauté until translucent for about 5 minutes. While that is cooking, trim the ends off your Green Beans and then cut the Beans in half. Add that to the pan, increase the heat to medium-high, add a generous amount of salt, black pepper, and your cumin, and Saute until the Beans are cooked through and the onions and garlic have a dark caramelized appearance. About 10 minutes or so.
  5. Just before they are done cooking, add a generous amount of fresh squeezed Lemon Juice (about 1.5 Tbsp) and stir all ingredients well.
  6. When the fish is done baking, take it out and keep it warm.
  7. Crank your oven up to 450 degrees Fahrenheit and roast your Fennel for about 15 minutes (tossing once midway through cooking).
  8. Plate using the picture above for inspiration and enjoy it!

Nourishment for your body: Chilean Sea Bass (formerly known as Patagonian Toothfish) is a great source of protein. High in Omega 3 fatty acids as well as Vitamin D. Fennel contains fiber, potassium, folate, vitamin C, vitamin B-6, and phytonutrient content, coupled with its lack of cholesterol, all support heart health. As fiber helps to lower the total amount of cholesterol in the blood, it decreases the risk of heart disease. Green Beans are a low-calorie food and provide many key nutrients. Young, tender green beans are a good source of vitamin C, dietary fiber, folate, vitamin K and silicon (needed for healthy bones, skin, and hair).

Tips when cooking: This recipe is a great way to incorporate some garlic scapes that are at the peak of the season right now. They have a nice mild flavor to them and can be used as a topping for baked fish or another protein of your choice. They are a wonderful addition to any sautéed vegetable dish, rice, pasta or can even be made into a pesto sauce or used as a dip. They also store well in the fridge for a few weeks.  If you don’t have garlic scapes you can always substitute with garlic powder. If you have a toaster oven that you can set to 450 degrees, you can roast the Fennel simultaneously while cooking your fish and green beans so that all your food can be done at the same time. 

Open Next Page To See More!
Don't forget to share

About the author

admin

Leave a Comment