UPGRADEYOU RECIPES

Sea Bass With Orange & Fennel

February 9, 2018

 

SERVES: 4

INGREDIENTS: 

-4 x 150g Sea Bass Fillets

-1 Fennel Bulb, thinly sliced

-1 Onion, finely chopped

-1 Lemon, grated zest & juice

-1 large Orange, segmented

-410g can Cannellini Beans

1 tsp Olive Oil1 tbsp Sesame Seeds
-Pepper to season

METHOD: 

-1. Preheat grill to medium-high.
 

-2. Heat the oil in a large & deep non-stick frying pan or wok. Add & cook the onion & fennel over a medium-high heat for 5 minutes until softened.
 

-3. At this point, arrange the fish fillets on a grill rack & sprinkle them with lemon zest & juice. Season with black pepper. Grill for 6-8 minutes until cooked.
 

-4. When you start to grill the fish, add the cannellini beans & liquid to the onion & fennel & bring to the boil, then reduce the heat & simmer for 5-6 minutes, adding a splash of water if needed. Stir half the orange segments into the beans.
 

-5. Ladle the bean mixture into bowls & top with the fish & remaining orange segments. Sprinkle over the sesame seeds to garnish.

CALORIES & MACROS PER SERVING:


Calories: 303
Protein: 39.5g

Carbs: 27.2g
Fat: 4g
Fibre: 0.7g

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