Mediterranean Herb-Crusted Sea Bass

with Roasted Fennel & Cauliflower Silk

Flaky sea bass under a bright herb-and-lemon crust, served over roasted fennel and a silky-smooth cauliflower puree that eats like mashed potatoes without the carbs.

Prep: 20 min   •   Cook: 27 min   •   Serves: 4   •   Difficulty: Easy

For the Sea Bass:

  • 4 sea bass fillets, skin removed

  • ¼ cup (60 ml) fresh parsley leaves, chopped

  • 2 tbsp (30 ml) fresh basil leaves, chopped

  • 1 tbsp (15 ml) fresh oregano leaves, chopped

  • 4 garlic cloves, minced, divided

  • 1 lemon, zested and juiced, divided

  • 5 tbsp (74 ml) olive oil, divided

  • ½ cup (118 ml) panko breadcrumbs

  • 1½ tsp (7 ml) fine sea salt, divided

  • ¾ tsp (4 ml) black pepper, divided

For the Roasted Fennel:

  • 2 fennel bulbs, trimmed, sliced into ½-inch (1 cm) wedges

  • (uses shared olive oil, salt, and pepper above)

For the Cauliflower Silk:

  • 1 large head cauliflower, cut into florets

  • ½ cup (118 ml) chicken or vegetable broth

  • 2 tbsp (30 ml) unsalted butter

  • 2 tbsp (30 ml) grated Parmesan cheese (optional)

  • (uses shared garlic, salt, and pepper above)

Instructions:

  1. Roast the fennel. Preheat oven to 425°F (220°C). Toss fennel wedges with 2 tbsp olive oil, ½ tsp salt, and ¼ tsp pepper. Spread on a sheet pan in a single layer and roast for 15 minutes.

  2. Make the herb crust. While the fennel roasts, combine parsley, basil, oregano, half the garlic, lemon zest, panko, 1 tbsp olive oil, ½ tsp salt, and ¼ tsp pepper in a small bowl. Mix until it looks like damp sand.

  3. Crust the sea bass. Pat sea bass fillets dry and season lightly with salt. Press the herb mixture firmly onto the top of each fillet, forming an even crust.

  4. Bake the fish. Push the roasted fennel to one side of the sheet pan. Add the crusted fillets to the other side, drizzle with lemon juice, and return to the oven for 12 minutes, until the fish flakes easily and the crust is golden.

  5. Cook the cauliflower. While the sheet pan bakes, boil the cauliflower florets in salted water until fork-tender, 8–10 minutes. Drain well.

  6. Blend the silk. In a food processor, blend the drained cauliflower with broth, butter, remaining garlic, remaining salt and pepper, and Parmesan (if using) until completely smooth.

  7. Plate and serve. Spoon a bed of cauliflower silk onto each plate. Top with roasted fennel, then set a crusted sea bass fillet over the top. Serve immediately.

Notes:

  • Cauliflower Silk works beautifully under other proteins too — try it under roasted chicken or shrimp.

  • For a dairy-free version, swap the butter for extra olive oil and skip the Parmesan.

  • If sea bass isn't available, cod or halibut make a good substitute (reduce bake time slightly for thinner fillets).