Mediterranean Sea Bass with Fennel and Pernod

Delight in the exquisite flavors of the Mediterranean with this roasted sea bass recipe, beautifully paired with aromatic fennel and the subtle anise essence of Pernod. Perfect for an elegant dinner, this dish starts with tender whole sea bass, seasoned and roasted atop a bed of caramelized fennel and garlic. Infused with fresh thyme, zesty lemon, and a splash of dry white wine, the dish boasts vibrant, layered flavors. The Pernod adds a distinctive touch, enhancing the natural sweetness of the fennel. Finished with a drizzle of olive oil, a hit of butter, and a sprinkle of fresh parsley, this Mediterranean masterpiece is both simple to prepare and stunningly sophisticated. Serve this roasted sea bass with crusty bread or a side of roasted vegetables for a meal that transports you straight to a coastal escape.

Nutriscore Rating: 71/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 2 pieces (1-1.5 lbs each) whole sea bass, cleaned and scaled
• 1 large fennel bulb, thinly sliced
• 3 tablespoons olive oil
• 1 medium lemon, thinly sliced
• 4 sprigs fresh thyme
• 2 cloves garlic, minced
• 1 cup Pernod (or other anise-flavored liqueur)
• 0.5 cup dry white wine
• 2 tablespoons unsalted butter
• 1 teaspoon salt
• 0.5 teaspoon ground black pepper
• 2 tablespoons parsley, chopped (for garnish)

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

Rinse the sea bass under cold water and pat dry with paper towels. Season the inside and outside of each fish with salt and ground black pepper.

Step 3

Heat 2 tablespoons of olive oil in a large, oven-safe skillet or roasting pan over medium heat. Add the sliced fennel and cook for about 5 minutes until softened.

Step 4

Stir in the minced garlic and cook for another 1-2 minutes until fragrant.

Step 5

Add the Pernod and white wine to the skillet, scraping the bottom to deglaze the pan. Allow the liquid to simmer for 3 minutes.

Step 6

Position the fennel mixture into an even layer in the skillet. Lay the sea bass on top of the fennel.

Step 7

Stuff the cavity of each fish with 2 sprigs of thyme and a few slices of lemon. Lay the remaining lemon slices on top of the fish.

Step 8

Drizzle the fish with the remaining 1 tablespoon of olive oil and dot with pieces of butter.

Step 9

Transfer the skillet or roasting pan to the preheated oven and roast for 20-25 minutes, or until the fish is cooked through and flakes easily with a fork.

Step 10

Carefully remove the skillet from the oven. Use a slotted spatula to transfer the fish to serving plates.

Step 11

Spoon the fennel and pan juices over the fish and garnish with chopped parsley. Serve immediately.

Nutrition Facts

Serving size	(2061.6g)

Amount per serving	% Daily Value*
Calories	3247.0

Total Fat 127.9g	0%
Saturated Fat 37.1g	0%
Polyunsaturated Fat 4.0g
Cholesterol 810.4mg	0%
Sodium 3405.5mg	0%
Total Carbohydrate 105.5g	0%
Dietary Fiber 8.7g	0%
Total Sugars 89.3g
Protein 282.9g	0%

Vitamin D 2721.6IU	0%
Calcium 298.1mg	0%
Iron 10.0mg	0%
Potassium 5137.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 42.6%

Protein: 41.8%

Carbs: 15.6%