Mediterranean Herb-Crusted Sea Bass with Roasted Fennel and Cauliflower Puree

Ingredients

 

For the Sea Bass:

• 4 sea bass fillets (about 5 oz each)

• 3 tbsp olive oil, divided

• 2 tbsp Dijon mustard

• 1 tbsp fresh rosemary, chopped

• 1 tbsp fresh thyme, chopped

• 1 tbsp fresh parsley, chopped

• Zest of 1 lemon

• Salt and pepper to taste

• Lemon wedges for garnish

For the Roasted Fennel:

• 1 large fennel bulb, trimmed and sliced into wedges

• 1 tbsp olive oil

• Salt and pepper to taste

For the Mashed Cauliflower:

• 1 medium head cauliflower, cut into florets

• 2 tbsp butter or olive oil

• 1/4 cup vegetable or chicken broth

• Salt and pepper to taste

• 1/2 tsp garlic powder

• 1/4 cup grated Parmesan (optional)

Instructions

1. Prepare the Sea Bass Marinade: In a small bowl, mix 2 tablespoons of olive oil, Dijon mustard, rosemary, thyme, parsley, lemon zest, salt, and pepper. Rub this mixture generously over the sea bass fillets. Let the fillets marinate for at least 15 minutes, allowing the flavors to infuse.

2. Roast the Fennel: Preheat the oven to 425°F (220°C). Place the fennel wedges on a baking sheet, drizzle with 1 tablespoon of olive oil, and season with salt and pepper. Toss to coat, then spread the fennel evenly on the baking sheet. Roast for 20-25 minutes, or until the fennel is caramelized and tender, turning halfway through.

3. Make the Cauliflower Purée: While the fennel roasts, bring a pot of salted water to a boil. Add cauliflower florets and cook until tender, about 10-12 minutes. Drain and place the cauliflower in a blender or food processor. Add butter (or olive oil), broth, salt, pepper, garlic powder, and Parmesan if desired. Blend until smooth and creamy, adjusting seasoning as needed. Set aside, keeping warm.

4. Cook the Sea Bass: Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the marinated sea bass fillets, skin-side down, and cook for 3-4 minutes until the skin is crispy. Flip and cook for another 2-3 minutes, or until the fish is just opaque and flakes easily with a fork.

5. Assemble the Dish: To serve, spoon a portion of the cauliflower purée onto each plate. Place a sea bass fillet on top of the purée, and add a few wedges of roasted fennel on the side. Garnish with lemon wedges and an extra sprinkle of fresh parsley if desired.

Nutritional Information (per serving)

• Calories: 420

• Protein: 33g

• Carbohydrates: 12g

• Fiber: 5g

• Net Carbs: 7g

• Fat: 28g

 

This Mediterranean herb-crusted sea bass with roasted fennel and cauliflower purée is a step up in flavor and sophistication, balancing tender, flaky fish with creamy purée and caramelized vegetables. It’s a delicious, low-carb option that’s both filling and full of Mediterranean flavor! Enjoy this special meal for a truly satisfying experience.