Saturday night Seabass with Tarragon Sauce and Roasted Fennel, Capers and Tomato Recipe

2016-03-31 20.08.27

I alway’s feel healthy and satisfied after eating a fish dinner. Paulie adapts recipe’s so they are low fat by elimating most of the butter and replacing with stock as you will see below. We are really good at trying lots of diferent fish depending on what our fishmonger has, however we do also buy the well known seabass as it is one of our favourites. This recipe is healthy but tastes as good as any saturday night treat meal. I love the hum from the tarragan in the sauce and it really enhances the fennel flavour. You also get your sweetness from the tomatoes and bass, saltiness from the capers and sourness from the lemon. This really is a balanced beautiful dish. #oneluckywife!


  • 2 Seabass fillets
  • 2 Fennel Bulbs
  • 16 small tomtoes
  • 1 tbsp capers
  • 2 tbsp oil
  • 200ml of fish stock
  • Small bunch of Tarragon
  • Juice of 1 lemon
  • 20g Butter


  1. Chop the fennel into chunks and slice the tomatoes. place in an ovenproof dish and then add 1 tbsp of oil.
  2. Next add the capers and then give everthing a good mix with a fork. Cook in the oven for 30 minutes
  3. Place the fish stock in a small pan and bring to a gentle simmer. Then add the lemon juice
  4. Remove the tarragon leaves from the stalks and chop. Add these to the stock
  5. Heat a frying pan till very hot and slightly smoking. Add 1 tbsp of oil and when hot add the Seabass fillets skin side down. After about 15 seconds, turn the heat down to medium and cook the fish for 3 minutes.
  6. After the fish has cooked for 3 minutes, turn the heat back up to full and cook for an additional 2 minutes.
  7. Now flip the fish over, turn the heat off and allow the flesh side of the fish to cook in the residual pan heat for about 3 minutes. This is how you ensure that the fish is moist.
  8. Now whisk the butter into the stock and season to taste.
  9. Place the Fennel, Tomato and Caper mixture into 2 bowls. Peel the skin away from the fish and place on top of the Fennel mixture and then drizzle over the sauce.


One Comment Add yours

  1. Yum… Great combination ๐Ÿ˜‹

    Liked by 1 person

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