Filet de Bar au Fenouil

Filet de Bar au Fenouil is a delightful French seafood dish featuring tender sea bass fillets paired with the aromatic crunch of fennel. This healthy meal is light yet satisfying, perfect for a refined dinner.

Ingredients

• Sea bass fillets - 200 grams
• Fennel bulb - 1 medium, thinly sliced
• Olive oil - 2 tablespoons
• Garlic - 2 cloves, minced
• Lemon - 1, juiced and zested
• White wine - 100 ml
• Fresh dill - 2 tablespoons, chopped
• Salt - to taste
• Black pepper - to taste

Steps

1. Preheat the oven to 180°C (350°F).
2. In a large ovenproof skillet, heat 1 tablespoon of olive oil over medium heat.
3. Add the sliced fennel and minced garlic, sautéing until the fennel is slightly tender, about 5 minutes.
4. Pour in the white wine and half of the lemon juice, bringing it to a simmer.
5. Season the sea bass fillets with salt, black pepper, and lemon zest, then place them skin-side down on top of the fennel mixture in the skillet.
6. Drizzle the remaining tablespoon of olive oil over the fish and fennel, then cover the skillet with a lid or aluminum foil.
7. Transfer the skillet to the preheated oven and bake for about 15-20 minutes, or until the fish is cooked through and flakes easily with a fork.
8. Remove from the oven, sprinkle with fresh dill, and drizzle with the remaining lemon juice before serving.

Nutrition

• Calories: 320
• Protein: 30 g
• Carbs: 10 g
• Fiber: 3 g
• Sugar: 2 g
• Sodium: 350 mg
• Cholesterol: 75 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 14 g
• Water: 0.2 L

Health Benefits

• Rich in omega-3 fatty acids which support heart health.
• Fennel is a good source of antioxidants and aids digestion.

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