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Pan-Seared Sea Bass with Fennel and Orange Salad
Pan-Seared Sea Bass with Fennel and Orange Salad

Pan-Seared Sea Bass with Fennel and Orange Salad
A sophisticated dish featuring pan-seared sea bass paired with a refreshing fennel and orange salad, highlighting seasonal flavors.
Pan-Seared Sea Bass with Fennel and Orange Salad

Provides a balanced meal with lean protein, healthy fats, and seasonal vegetables to support energy needs for cycle training.

Ingredients:
1
Servings
  • 1
    item
     sea bass fillet
  • 100
    g
     fennel bulb
  • 1
    item
     orange
  • 2
    tbsp
     olive oil
  • 1
    tbsp
     lemon juice
  • 10
    g
     fresh dill
  • 1
    tsp
     black pepper
  • 0.5
    tsp
     sea salt
Preparation Time: 25 minutes
Cooking Time: 15 minutes
Pan-Seared Sea Bass with Fennel and Orange Salad
Instructions:
  1. Preheat a skillet over medium-high heat and add olive oil.
  2. Season the sea bass fillet with sea salt and black pepper.
  3. Place the fillet skin-side down in the skillet and cook for about 4 minutes until the skin is crispy.
  4. Flip the fillet and cook for another 3 minutes until the fish is cooked through.
  5. Thinly slice the fennel bulb and segment the orange, removing any seeds.
  6. In a bowl, combine fennel slices, orange segments, lemon juice, and fresh dill.
  7. Toss the salad gently to combine and season with a pinch of sea salt and black pepper.
  8. Serve the sea bass fillet alongside the fennel and orange salad.
Nutrition Per Serving 437 g Per 100g
Energy 548.5 kcal 126 kcal
Protein 32.9 g 7.5 g
Fibre 8 g 1.8 g
Salt 1.2 g 0.3 g
Sugar 19.9 g 4.6 g
Carbohydrates 29.4 g 6.7 g
Fat 35.2 g 8.1 g
  • 1
    item
     sea bass fillet
  • 100
    g
     fennel bulb
  • 1
    item
     orange
  • 2
    tbsp
     olive oil
  • 1
    tbsp
     lemon juice
  • 10
    g
     fresh dill
  • 1
    tsp
     black pepper
  • 0.5
    tsp
     sea salt
1
Servings
0

Preheat a skillet over medium-high heat and add olive oil.

Season the sea bass fillet with sea salt and black pepper.

Place the fillet skin-side down in the skillet and cook for about 4 minutes until the skin is crispy.

Flip the fillet and cook for another 3 minutes until the fish is cooked through.

Thinly slice the fennel bulb and segment the orange, removing any seeds.

In a bowl, combine fennel slices, orange segments, lemon juice, and fresh dill.

Toss the salad gently to combine and season with a pinch of sea salt and black pepper.

Serve the sea bass fillet alongside the fennel and orange salad.

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