Treat yourself to the exquisite flavors of our crunchy sea bass with mint, fennel and radish salad. This dish combines simplicity with elegance and allows the impeccable quality of the ingredients to shine through. Delicately crispy sea bass fillets perfectly complement the refreshing and lively combination of mint fennel and radish salad. Every bite will transport your taste buds to a seaside paradise. Enjoy the harmonious mix of flavors and textures of this delicious creation. Discover culinary excellence with this delicious yet straightforward recipe that celebrates the essence of pure and fresh ingredients.
- 1 fennel, trimmed and finely chopped (on a mandoline if you have one), setting green fronds aside
- Juice 1 lemon
- 2 tbsp extra virgin olive oil
- 1 tsp powdered sugar
- 1 tsp olive oil
- 2 sustainably caught sea bass fillets with skin
- 85 g radishes, cleaned and finely chopped
- Handful of mint, leaves coarsely chopped
- 1 tbsp capers, rinsed
- Bring a small pot of water to the boil and blanch the fennel for 15 seconds.
- Drain the blanched fennel and let it cool under cold running water.
- Drain and dry the fennel again.
- In a bowl, stir together lemon juice, extra virgin olive oil and sugar.
- Mix half of the dressing with the fennel and set the other half aside.
- Let the fennel marinate while you prepare the remaining ingredients.
- In a large, heavy-bottomed skillet, heat olive oil over medium-high heat.
- Season the sea bass fillets and place them skin side down in the pan.
- Cook the fillets for 4-5 minutes until the skin is golden brown and crispy.
- Consider pressing the fillets with the back of a spatula for the first 30 seconds to prevent them from curling.
- Turn the fillets and cook for another 30 seconds to 1 minute.
- Remove the fish from the heat.
- Add radishes, herbs, capers and reserved fennel fronds to the marinated fennel slices.
- Season the fennel mixture a little and divide it between two plates.
- Carefully place the cooked fish on top of the fennel mixture.
- Drizzle the remaining dressing over the fish.
- Serve with lemon roasted new potatoes.
Equipment and tools
- Mandolin (optional)
- Knife for trimming and cutting
- Bowl for salad dressing
- Sea bass frying pan
This recipe contains fish (sea bass) and capers. It may not be suitable for those with fish or seafood allergies.
Storage and leftovers
If you have leftovers, store them in an airtight container in the refrigerator. For best taste and freshness, consume within 1-2 days.
Health Benefits of Crunchy Sea Bass with Minted Fennel Radish Salad
Sea bass is a delicious and versatile fish that not only satisfies your taste buds but also offers various health benefits. Combined with the refreshing flavors of mint fennel and radish salad, this dish provides a nutrient-rich boost to your well-being. Let’s examine the key ingredients and their health benefits in detail.
Fennel, which plays an important role in this recipe, is a tuber vegetable with a delicate, anise-like flavor. It not only gives the dish a unique taste but also brings many health benefits. Fennel is a rich source of vitamins A and C, which are essential for maintaining healthy skin and boosting your immune system. Additionally, it contains fiber, potassium and antioxidants that aid digestion, help regulate blood pressure and promote heart health.
Lemon juice not only gives this dish a tangy taste but also provides several health benefits. Lemons are an excellent source of vitamin C, an antioxidant that helps fight free radicals and boosts your immune system. In addition, vitamin C supports collagen production, contributing to healthier skin and improved wound healing. Lemon juice also supports digestion and detoxification thanks to its natural detoxifying properties.
3. Olive oil
Both extra virgin olive oil and regular olive oil are used in this recipe, and they bring their own unique health benefits. Olive oil is rich in monounsaturated fats, which are considered heart-healthy fats. These fats can help lower bad cholesterol levels and reduce the risk of heart disease. In addition, olive oil is an excellent source of antioxidants such as vitamin E, which protect your body from the harmful effects of free radicals.
4. Sea bass
Sustainably caught sea bass fillets are the star of this dish, offering not only delicious taste but also numerous health benefits. Sea bass is a lean source of protein that is essential for muscle growth and repair. It’s also a good source of omega-3 fatty acids, which promote heart health, reduce inflammation and support brain function. The skin-on fillets used here are an excellent source of healthy fats and contribute to the crispy texture of the dish.
Radishes add a pleasant crunch and peppery flavor to the salad and also have a number of health benefits. This root vegetable is low in calories but high in fiber, making it an excellent choice for weight control and digestive health. Radishes are also rich in vitamin C and other antioxidants, which boost your immune system and protect your cells from damage.
With their refreshing taste and aroma, mint leaves are not only a culinary delight, but also offer numerous health benefits. Mint has long been used to aid digestion and relieve digestive problems such as bloating and indigestion. It also contains antimicrobial properties that can freshen breath and promote oral health. Mint leaves are a great source of antioxidants and can help relieve headaches and calm the mind.
The addition of capers to this dish gives the sea bass a spicy and slightly salty taste. Capers are low in calories and rich in beneficial compounds such as quercetin, a flavonoid with antioxidant properties. Quercetin is associated with reducing inflammation and improving heart health, making capers a valuable ingredient in this recipe.
Incorporating these ingredients into your diet with this Crispy Sea Bass with Mint Fennel and Radish Salad Recipe will allow you to enjoy a delicious culinary experience while supporting your health. Remember to choose sustainably caught seafood and always use fresh, high-quality ingredients for the best taste and nutrition.