Equipment
Ingredients
Fish
- 300 g sea bass fillets, skinless, pin-bones removed
Vegetables & Aromatics
- 1 fennel bulb, cored and thinly sliced
- 1 lemon, half sliced into rounds, half juiced
- 2 garlic, smashed and peeled
Liquids & Seasoning
- 60 ml dry white wine
- 30 ml extra virgin olive oil
- 4 g kosher salt
- 1 g black pepper, freshly cracked
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 357 kcal
- Protein
- 30 g
- Carbohydrates
- 15 g
- Fat
- 18 g
- Fiber
- 5 g
- Sugar
- 6 g
- Sodium
- 934 mg
- Saturated Fat
- 3 g
- Monounsaturated Fat
- 12 g
- Polyunsaturated Fat
- 3 g
- Cholesterol
- 62 mg
- Potassium
- 915 mg
- Calcium
- 92 mg
- Iron
- 1.8 mg
- Magnesium
- 88 mg
- Phosphorus
- 363 mg
- Zinc
- 0.9 mg
- Vitamin A
- 118 mcg
- Vitamin C
- 40 mg
- Vitamin D
- 8.4 mcg
- Vitamin E
- 4.1 mg
- Vitamin K
- 73 mcg
- Vitamin B6
- 0.8 mg
- Vitamin B12
- 0.5 mcg
- Thiamin
- 0.21 mg
- Riboflavin
- 0.23 mg
- Niacin
- 3.2 mg
- Folate
- 41 mcg
- Water
- 281 g
- Alcohol
- 3 g
Sources: USDA FoodData Central
Method
Preheat the oven to 200C/400F.
In the baking dish, toss the sliced fennel, smashed garlic, and lemon rounds with half of the olive oil (15ml), half of the salt (2g), and half of the black pepper. Spread the mixture into an even layer.
Roast the fennel mixture in the preheated oven for 10 minutes to allow it to begin softening and releasing its natural sugars.
While the fennel roasts, thoroughly pat the sea bass fillets dry with paper towels. Season both sides evenly with the remaining salt and pepper.
Remove the baking dish from the oven. Lay the seasoned sea bass fillets on top of the partially roasted fennel bed.
Pour the white wine, the juice from the remaining lemon half, and the rest of the olive oil (15ml) directly over the fish and vegetables.
Return the dish to the oven and bake for 10 to 12 minutes, or until the fish reaches an internal temperature of 63C/145F, turns completely opaque, and flakes easily with a fork.
Remove from the oven, garnish with reserved fennel fronds, and serve immediately straight from the baking dish.
Chef's Notes
- Using a dry, crisp white wine like Sauvignon Blanc or Pinot Grigio adds necessary acidity without overpowering the delicate sweetness of the sea bass.
- Save the frilly fennel fronds! They make an excellent, zero-waste garnish that reinforces the gentle anise flavor of the dish.
- The pre-roast of the fennel is a crucial step. Without this 10-minute head start, the fennel will not cook through by the time the quick-cooking fish is done.
Storage
Refrigerator: 2 days — Store in an airtight container. Fish is best consumed fresh.
Reheating: Reheat gently in a 150C/300F oven until just warmed through to avoid overcooking.
Troubleshooting
Fish is dry and rubbery
Cause: Overbaking past the optimal internal temperature
Fix: Cannot be fixed, but serving with a drizzle of extra virgin olive oil or a squeeze of fresh lemon can add perceived moisture
Prevention: Check the fish 2 minutes before the suggested baking time ends, as fillet thickness varies
Fennel remains tough and crunchy
Cause: Fennel was sliced too thick to tenderize in the short cooking time
Fix: Remove the cooked fish to a warm plate and return the fennel to the oven for an additional 5-7 minutes
Prevention: Use a mandoline or carefully knife-cut the fennel to maximum 3mm thickness
Cultural Context
Oven-baking whole fish or fillets over a bed of aromatic vegetables is a cornerstone of coastal Mediterranean cooking. The combination of fennel, citrus, and wine echoes the culinary traditions of southern Italy and Greece, where ingredients are kept intentionally minimal to let the quality of the fresh catch shine.
