Sea Bass on a bed of Rice with Fennel and Saffron
Sea bass fillets on a light yet buttery basmati rice pilaf with roasted fennel and a touch of saffron.
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A subtle, seductive, summer dish. Generous fillets of sea bass, seasoned simply with salt, pepper and parsley, and served with a pilaf of buttery, saffron-yellow rice cooked with white wine, and delicately flavoured, roasted fennel slices.
How we make it
We start with the base of the pilaf, by sweating onions and garlic gently in butter until soft, with some finely chopped carrot added to bring colour and sweetness. In goes a generous amount of white wine which is simmered until reduced, and then vegetable stock, saffron, lemon juice and chopped parsley are added.
The basmati rice is cooked with a little turmeric to give it a vibrant, summery hue. The fennel is finely sliced, seasoned and tossed with olive oil before being softened gently in our ovens.
The sea bass fillets are seasoned and marinated in parsley and lemon juice before being placed on top of the fennel pilaf.
How to serve
Lift the sea bass fillets off onto a spare plate, then mix the pilaf thoroughly to ensure the buttery onion base and sliced fennel are mixed evenly through the rice. Divide the rice evenly between plates and top with the sea bass fillet, skin side up.
Serve with a wedge of lemon and a little green salad or wilted spinach on the side.
Nutrition
| Typical Values | Per 100g | Per Portion |
|---|---|---|
| Energy (kJ) | 550 | 1,650 |
| Energy (cal) | 131 | 393 |
| Protein (g) | 9.4 | 28.2 |
| Carbohydrate (g) | 9.6 | 28.8 |
| of which: sugars (g) | 2.7 | 8.1 |
| Fat (g) | 5.3 | 15.9 |
| of which are saturates (g) | 2 | 6 |
| Fibre (g) | 1.3 | 3.9 |
| Sodium (g) | 0.46 | 1.39 |
| Salt (g) | 1.15 | 3.475 |
Please Note: The details above are correct as of 17 November 2016 but as we are constantly improving our recipes it is essential to check the label on the packaging.
Ingredients
AT COOK WE USE THE SAME INGREDIENTS YOU WOULD USE AT HOME.
We never put additives or preservatives into our food. We do occasionally use kitchen cupboard ingredients that include some additives in their sub-ingredients (for example some of our curry pastes, which contain Citric Acid).
Sea Bass (29%) [Fish], Cooked Basmati Rice (24%), Onions, Fennel (12%), White Wine [Sulphites], Carrots, Butter (3%) [Milk], Water, Garlic, Light Vegetable Stock [Celery], Lemon Juice, Olive Oil Blend, Salt, Parsley, Sugar, Black Pepper, Turmeric, Saffron.
Olive Oil Blend contains: Pomace Olive Oil, Sunflower Oil. Light Vegetables Stock contains: Partially Reconstituted Vegetables (Onion, Potato, Leek, Celery), Maltodextrin, Salt, Sunflower Oil, Sugar, Yeast Extract (Yeast, Salt, Sunflower Oil, Acidity Regulator: Citric Acid), Concentrated Carrot Juice, Natural Flavouring.
Please Note: The details above are correct as of 17 November 2016 but as we are constantly improving our recipes it is essential to check the label on the packaging.
Cooking/Serving Instructions
These cooking instructions are only a guide. Your appliance may have a personality of its own (or a different power rating). Please adjust accordingly.
serves 2
*NOT SUITABLE FOR MICROWAVES*
OVEN COOK
FROM FROZEN
Oven:
Oven Settings
Defrost Instructions:
Should this product defrost, keep refrigerated and eat within 48 hours. Follow the oven guidelines but cook for 23-25 mins.
Extra Warnings:
Although every care has been taken to remove all bones, some may remain. Steam may be released when removing film lid.
Please Note: The details above are correct as of 17 November 2016 but as we are constantly improving our recipes it is essential to check the label on the packaging.
Allergens
Milk, Fish, Celery, Sulphites
This product has been made in a kitchen that uses nut ingredients
Please Note: The details above are correct as of 17 November 2016 but as we are constantly improving our recipes it is essential to check the label on the packaging.
