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Pan-Seared Sea Bass with Saffron Risotto and Roasted Fennel
Pan-Seared Sea Bass with Saffron Risotto and Roasted Fennel

Pan-Seared Sea Bass with Saffron Risotto and Roasted Fennel
A delicate and flavorful dish featuring fresh sea bass, creamy saffron risotto, and aromatic roasted fennel.
Pan-Seared Sea Bass with Saffron Risotto and Roasted Fennel

This meal provides a balanced mix of protein, carbohydrates, and healthy fats to support energy needs for cycle training while being light enough for a midday meal.

Ingredients:
1
Servings
  • 2
    item
     sea bass fillet
  • 150
    g
     arborio rice
  • 200
    g
     fennel bulb
  • 0.5
    g
     saffron
  • 1
    item
     onion
  • 2
    clove
     garlic
  • 2
    tbsp
     olive oil
  • 500
    ml
     vegetable broth
  • 30
    g
     parmesan cheese
  • 1
    item
     lemon
  • 10
    g
     parsley
Preparation Time: 45 minutes
Pan-Seared Sea Bass with Saffron Risotto and Roasted Fennel
Instructions:
  1. Preheat the oven to 200°C.
  2. Slice the fennel bulb and toss with 1 tbsp olive oil, salt, and pepper. Roast in the oven for 20 minutes until tender.
  3. In a pan, heat 1 tbsp olive oil over medium heat. Add chopped onion and garlic, sauté until translucent.
  4. Add arborio rice to the pan and stir for 2 minutes. Add saffron and gradually add vegetable broth, stirring continuously until the rice is creamy and cooked.
  5. Stir in grated parmesan cheese and season with salt and pepper.
  6. Season sea bass fillets with salt and pepper. In a separate pan, sear the fillets skin-side down for about 3-4 minutes on each side until cooked through.
  7. Serve the sea bass on top of the saffron risotto with roasted fennel on the side. Garnish with lemon wedges and chopped parsley.
Nutrition Per Serving 800 g Per 100g
Energy 900 kcal 113 kcal
Protein 50 g 6.3 g
Fibre 8 g 1.0 g
Salt 2 g 0.3 g
Sugar 5 g 0.6 g
Carbohydrates 90 g 11.3 g
Fat 40 g 5.0 g
  • 2
    item
     sea bass fillet
  • 150
    g
     arborio rice
  • 200
    g
     fennel bulb
  • 0.5
    g
     saffron
  • 1
    item
     onion
  • 2
    clove
     garlic
  • 2
    tbsp
     olive oil
  • 500
    ml
     vegetable broth
  • 30
    g
     parmesan cheese
  • 1
    item
     lemon
  • 10
    g
     parsley
1
Servings
0

Preheat the oven to 200°C.

Slice the fennel bulb and toss with 1 tbsp olive oil, salt, and pepper. Roast in the oven for 20 minutes until tender.

In a pan, heat 1 tbsp olive oil over medium heat. Add chopped onion and garlic, sauté until translucent.

Add arborio rice to the pan and stir for 2 minutes. Add saffron and gradually add vegetable broth, stirring continuously until the rice is creamy and cooked.

Stir in grated parmesan cheese and season with salt and pepper.

Season sea bass fillets with salt and pepper. In a separate pan, sear the fillets skin-side down for about 3-4 minutes on each side until cooked through.

Serve the sea bass on top of the saffron risotto with roasted fennel on the side. Garnish with lemon wedges and chopped parsley.

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