Fennel-Crusted Sea Bass with Orange and Herb Salad

Delicate sea bass fillets, coated in crushed fennel seeds and pan-seared until crisp and golden. Served alongside a vibrant salad of fresh herbs, orange segments, and a citrus dressing, this dish delivers a clean, bright contrast of flavours and textures. Crisp fennel-crusted sea bass with a zesty orange and herb salad—a dish of ightness and aromatic elegance.

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Keyword: Sea Bass, Fennel, Orange, Salad

Category: Fish, Main Courses

Course: Main Course, Mains, Fish

Cuisine: French, Mediterranean

Prep Time: 5

Cook Time: 6

Total Time: 11

Servings: Servings

Calories: 104kcal

Author: MJF

Cost: £8.00

Equipment

1 Saute Pan
1 Mortar and Pestle or Spice Grinder optional
1 Bowl

Ingredients

For the Sea Bass

4 each Sea Bass Fillets, skin-on and pin-boned approx. 150g each
2 tbsp Fennel Seeds lightly toasted and crushed 2 tbsp
Salt to taste to taste
Black Pepper, freshly ground to taste
1 tbsp Olive Oil for frying 1 tbsp
1 tbsp Unsalted Butter, to finish 1 tbsp

For the Orange & Herb Salad

2 each Oranges, peeled and segmented 2 medium
30 g Arugula (Rocket) washed and dried (1 cup)
20 g Flat-Leaf Parsley, picked leaves only ¾ cup
10 g Fennel (or Dill) fronds only ⅓ cup
2 each Spring Onions, finely sliced 2 small
1 tbsp Olive Oil extra virgin 1 tbsp
1 tsp White Wine, Sherry Vinegar, or lemon juice 1 tsp
Salt to taste to taste
Black Pepper, freshly ground to taste

Instructions

Lightly toast the fennel seeds in a dry pan until aromatic, then crush coarsely using a mortar and pestle or spice grinder.
Pat the sea bass fillets dry and season with salt and black pepper on both sides. Press the skin side of each fillet into the crushed fennel to create an even crust.
Heat olive oil in a large non-stick or cast-iron pan over medium-high heat. Place the fillets skin-side down and press gently for even contact.
Cook for 3 to 4 minutes until the skin is crisp and golden, then flip and add the butter to the pan.
Cook for a further 1 to 2 minutes, spooning the butter over the top. Remove and rest briefly.
For the salad, combine the orange segments, rocket, parsley, fennel, and spring onion in a bowl.
Dress lightly with olive oil, vinegar, salt, and black pepper. Toss gently to coat.

Presentation

Place a mound of the salad in the centre of each plate and rest the sea bass fillet on top or alongside, skin-side up to display the crust.
Finish with a drizzle of the pan butter and a scattering of fennel fronds or orange zest if desired.

Notes

If you don't have a spice grinder, seeds can be crushed by putting them on a cutting board and crushing with the bottom of a small frying pan.

Nutrition

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Fennel-Crusted Sea Bass with Orange and Herb Salad