Recipe Details
| Title | Sea Bass, Prawns and Fennel |
|
| Author | Teresa Dupay | |
| Portions | 2 | |
| Created | 29th April 2020 17:16 pm | |
| Last Updated | 29th April 2020 17:52 pm |
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Weight (Per Portion)
One portion of this dish weighs approximately 391.00 Grams
Recipe Ingredients
| Ingredient | Quantity | Allergen Warnings |
|---|---|---|
| Bass, sea, raw | 400 Gram |  |
| Prawns, raw | 50 Gram |  |
| Capers, canned | 2 Teaspoon | |
| Seeds, fennel | 0.5 Teaspoon | |
| Butter, unsalted | 5 Gram |  |
| Oil, olive | 1 Tablespoon | |
| Leeks, raw | 1 Unit | |
| Onions, Spring or Scallions | 6 Unit | |
| Garlic | 3 Clove | |
| Wine, cooking | 50 Millilitre |  |
Special Dietary Requirements Suitability
| None! |
Allergen Warnings
|
Nutritional Information (Per Portion)
| Nutrition | %GDA | Range |
|---|---|---|
| Energy Kcal | 346 |  |
| Protein | 91.81% | |
| Other Carbohydrate | 2.25% | |
| Sugar | 3.76% | |
| Fat Saturated | 16.36% | |
| Fat Unsaturated | 19.52% | |
| Fiber | 14.46% | |
| Sodium | 9.37% | |
| Salt | 9.70% | |
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Recipe Method
1. Heat the butter and oil in a large non-stick pan. Place the sea bass skin side down and cook over a low heat. When the fish starts going white is is nearly cooked.
2. Add a splash of olive oil in a medium non-stick pan. Add the chopped spring onions, leeks, and chopped garlic to the heated oil. Cook for a couple of minutes, until soft.
3. Add the capers, fennel, prawns and wine. Simmer until the wine has reduced.
4. Plate up the sea bass then pour over the sauce.
You can use water or stock instead of wine.