This flavorful dish combines sea bass’s delicate, flaky texture with the aromatic flavors of roasted fennel, garlic, lemon, and tomatoes.
Preparation Time
- Prep time: 20 minutes
- Cook time: 30 minutes
- Total time: 50 minutes
Ingredients (for four people)
- 4 sea bass fillets (about 5-6 oz each)
- 2 fennel bulbs, thinly sliced
- 4 garlic cloves, thinly sliced
- 1 small white or red onion (sliced)
- 1 pint cherry tomatoes, halved
- 2 lemons (1 sliced, 1 juiced)
- 2 tablespoons olive oil
- Salt and pepper to taste
- Fresh thyme or parsley for garnish (optional)
1 tablespoon is circa 15 ml, and a teaspoon is circa 5 ml.
Preparation Method
Step 1: Preheat the Oven
Preheat your oven to 400°F (200°C).
Step 2: Prepare on a Baking Sheet
Toss the sliced fennel, garlic, sliced onions, and cherry tomatoes on a large baking sheet with olive oil, salt, and pepper. Spread them evenly across the sheet.
Step 3: Add the Lemon Slices
Lay lemon slices on the vegetables and roast them in the oven for 15 minutes until the fennel softens and caramelizes.
Step 4: Season the Sea Bass
While the vegetables roast, season the sea bass fillets with salt, pepper, and lemon juice.
Step 5: Remove the Tary
After 15 minutes, remove the tray from the oven. Push the vegetables to the sides and place the sea bass fillets (skin-side down) in the center of the tray.
Step 6: Bake Some More
Return the tray to the oven and roast for another 10-12 minutes or until the sea bass is cooked and flakes easily with a fork.
Step 7: Serve
Serve the roasted vegetables and sea bass, garnishing with fresh thyme or parsley.
Tips and Tricks
- Choosing the Right Sea Bass Fish: Look for fresh sea bass with bright, clear eyes and firm flesh. Check out our general principles on choosing fish on the market.
- For crispy skin: Ensure the fish is dry before seasoning by patting it down with a paper towel.
- Extra flavor: Add a splash of white wine to the vegetable mix before roasting for an added depth of flavor.
- Fennel sweetness: If you prefer a sweeter roasted fennel, drizzle a small amount of honey over the vegetables before cooking.
Serving Suggestions
- Pair the sea bass with a simple green salad or roasted potatoes for a complete meal.
- A squeeze of fresh lemon juice on top of the sea bass before serving brightens the flavors.
Wine Matching
- General Wine Suggestion: A crisp Sauvignon Blanc from France or New Zealand perfectly complements the citrus and fish flavors.
- Bulgarian Wine: To enhance the dish’s freshness and richness, choose a Tamianka from Bulgaria or a rich Chardonnay from the Thracian Valley.
Storage Suggestions
- Refrigeration: Store leftovers in an airtight container for up to 2 days in the fridge.
- Reheating: Gently reheat in the oven at 300°F (150°C) to avoid drying out the fish.
Nutritional Information (Per Serving)
- Calories: 320 kcal
- Protein: 32g
- Fat: 18g (3g saturated fat)
- Carbohydrates: 10g
- Fiber: 4g
- Sugar: 6g
- Cholesterol: 75 mg
- Sodium: 420 mg
Dietary Modifications
- Vegetarian substitute: Replace sea bass with a grilled portobello mushroom or tofu for a plant-based alternative.
- Low-carb: Substitute cherry tomatoes with low-carb vegetables such as zucchini or bell peppers.
- Gluten-free: Naturally gluten-free, but ensure all condiments used (like olive oil or spices) are certified gluten-free if necessary.
About Sea Bass with Roasted Fennel, Lemon, Garlic, and Tomatoes
The Sea Bass with Roasted Fennel, Lemon, Garlic, and Tomatoes combines the best elements of Mediterranean cuisine, focusing on fresh, wholesome ingredients. The sea bass offers a tender, flaky texture that contrasts beautifully with the caramelized fennel and bright, tangy tomatoes. This preparation of sea bass (лаврак in Bulgarian) is not very common in Bulgaria, as it combines familiar spices in a way that is not traditional to the Bulgarian taste.
Cultural Context
This dish is inspired by traditional Mediterranean flavors, particularly from coastal Italy and southern France, where fennel and seafood are staples. Historically, the nobility enjoyed roasted fish dishes like this and featured in upscale European dining experiences. Fennel’s licorice-like flavor was often paired with fish in ancient Roman times, symbolizing culinary refinement.
Notably, famous chef Escoffier is known to have refined many fish recipes in French cuisine, and sea bass remains a favorite at top Michelin-starred restaurants. Celebrities like Julia Roberts and Brad Pitt have favored sea bass dishes for their light yet flavorful characteristics.
