Ingredients with Measurements:
- 4 sea bass fillets (6-8 oz each)
- 2 medium fennel bulbs, thinly sliced
- 2 oranges, peeled and segmented
- 1/4 cup chopped fresh parsley
- 1/4 cup chopped fresh mint
- 1/4 cup extra-virgin olive oil
- 2 tbsp white wine vinegar
- Salt and pepper to taste
Special equipment needed:
- Large skillet
- Mixing bowl
Step-by-step instructions:
1. In a mixing bowl, combine the sliced fennel, orange segments, parsley, mint, olive oil, and white wine vinegar. Season with salt and pepper to taste. Set aside.
2. Season the sea bass fillets with salt and pepper on both sides.
3. Heat a large skillet over medium-high heat. Add a drizzle of olive oil to the skillet.
4. Place the sea bass fillets in the skillet, skin-side down. Cook for 3-4 minutes until the skin is crispy and golden brown.
5. Flip the fillets over and cook for an additional 2-3 minutes until cooked through.
6. Serve the sea bass fillets with the fennel and orange salad on top.
- Time:
Preparation time: 15 minutes
- Cooking time: 10 minutes
Temperature:
- Skillet should be heated to medium-high heat.
Serving size:
- This recipe serves 4 people.
Nutritional information:
- Calories per serving: 350
- Fat: 20g
- Carbohydrates: 10g
- Protein: 35g
Substitutions for ingredients:
- Sea bass can be substituted with any other white fish, such as cod or halibut.
- Fennel can be substituted with celery or cucumber.
- Oranges can be substituted with grapefruit or blood oranges.
- Parsley and mint can be substituted with other fresh herbs, such as basil or cilantro.
Variations:
- Add sliced red onion to the fennel and orange salad for an extra kick of flavor.
- Top the sea bass fillets with a drizzle of balsamic glaze for added sweetness.
Tips and tricks:
- Make sure the skillet is hot before adding the sea bass fillets to ensure a crispy skin.
- Pat the sea bass fillets dry with a paper towel before seasoning to ensure a crispy skin.
- Let the sea bass fillets rest for a few minutes before serving to allow the juices to redistribute.
Storage instructions:
- Store any leftover sea bass and fennel and orange salad separately in airtight containers in the refrigerator for up to 2 days.
Reheating instructions:
- Reheat the sea bass fillets in the microwave or oven until heated through. The fennel and orange salad can be served cold or at room temperature.
Presentation ideas:
- Serve the sea bass fillets on a bed of the fennel and orange salad for a beautiful presentation.
- Garnish with additional fresh herbs, such as parsley or mint.
Pairings:
- Serve with a side of roasted vegetables, such as asparagus or Brussels sprouts.
- Pair with a crisp white wine, such as Sauvignon Blanc or Pinot Grigio.
Suggested side dishes:
- Roasted asparagus
- Roasted Brussels sprouts
- Garlic mashed potatoes
Troubleshooting advice:
- If the sea bass fillets are sticking to the skillet, try adding more oil or using a non-stick skillet.
- If the sea bass fillets are not crispy, make sure the skillet is hot enough before adding the fillets.
Food safety advice:
- Make sure the sea bass fillets are cooked to an internal temperature of 145°F to ensure they are safe to eat.
Food history:
- Sea bass is a popular fish in Mediterranean cuisine, where it is often served with fresh herbs and citrus.
Flavor profiles:
- The sea bass has a mild, delicate flavor that pairs well with the tangy and refreshing fennel and orange salad.
Serving suggestions:
- Serve the sea bass and fennel and orange salad as a light and healthy dinner option.
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