French · Dinner
Grilled Sea Bass with Fennel (GLP-1)
Grilled sea bass fillet rests on braised fennel and cannellini beans, finished with lemon zest, olive oil and parsley. The fish is scored and seared skin-side down for a crisp finish, while the fennel softens in light broth. Portioned for lighter, protein-forward eating with minimal starch.
$9
12 minsPrep
18 minsCook
30 minsTotal
EasyLevel
Nutrition per serving
378Calories
37.4gProtein
13.6gFat
26.8gCarbs
4.6gSugar
7.9gFiber
612mgSodium
77mgChol
2.1gSat Fat
1180mgPotassium
150mgCalcium
3.6mgIron
1.4mcgVitamin B12
28mgVitamin C
gluten-free
protein-rich
low-calorie
low-carb
low-cholesterol
high-fiber
glp-1
Instructions
1
Prep
Pat the sea bass fillet dry, score the skin in 3 shallow diagonal cuts, and season both sides with salt and pepper. Slice the fennel thinly and reserve the fronds. Slice the garlic.
2
Sweat
Warm half the olive oil in a small saucepan over medium heat and sweat the fennel and garlic for 5 minutes, stirring occasionally, until edges turn translucent.
3
Braise
Pour vegetable stock into the pan, add cannellini beans, and braise over medium-low heat for 10 minutes until fennel is fork-tender and liquid reduces by half.
4
Grill
Heat a ridged grill pan over medium-high heat with remaining olive oil and grill the sea bass skin-side down for 4 minutes until skin is crisp, then flip and grill 2 minutes more until opaque.
5
Rest
Let the fish rest for 5 minutes so juices settle.
6
Plate
Spoon the braised fennel and beans onto a plate, top with sea bass, finish with lemon zest, lemon juice, chopped parsley, and reserved fennel fronds.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 9.8 oz280g sea bass fillet, skin on
- 22 small fennel bulb (about 150g)
- 1 cup90g, half of a 15 oz can, drained cannellini beans
- 2 clove2 clove garlic
- 1 1/2 cup360ml vegetable stock
- 2 tbsp2 tbsp olive oil
- 11 lemon
- 2 tsp2 tsp parsley
- salt, to taste
- black pepper, to taste
