Baked red bream with fennel, orange, and provencal herbs

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by: Dina






The black bream is one of the most important species to the commercial fisheries in both Victoria and southern Western Australia, although only small numbers are harvested in South Australian waters due to the lower populations.




ingredients

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serves: 4

1 orange

3 fennel bulbs

1 teaspoon dried herbes de Provence (or 1 tablespoon chopped mixed thyme, rosemary, and oregano)

1 1/2 teaspoons chopped herb fennel

2 tablespoons Pernod

1 large onion (chopped)

2 leaves bay (finely shredded)

3 cloves garlic (thinly sliced)

2 tablespoons white wine vinegar

1/3 cup (85 ml) olive oil

1 teaspoon sugar

4 (1 1/4-lb/550-g) red sea bream (or porgy, trimmed and scaled)

Salt and freshly ground black pepper

Nutrition Facts
Baked red bream with fennel, orange, and provencal herbs

Servings Per Recipe: 4

Amount per Serving

Calories: 431

  • Total Fat: 21.3 g
  •     Saturated Fat: 3.2 g
  •     Trans Fat: 0 g
  • Cholesterol: 56.4 mg
  • Sodium: 189.2 mg
  • Total Carbs: 29.1 g
  •     Dietary Fiber: 9.1 g
  •     Sugars: 6.8 g
  • Protein: 28.6 g
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preparation

1.  Work under cold running water or over several sheets of newspaper. Grip the fish by its tail and scrape it from the tail toward the head, working against the direction in which the scales lie, using a fish scaler or the blade of a blunt, thick-bladed knife.

2.  Cut away the dorsal, pelvic, and anal fins using a strong pair of kitchen scissors.

3.  Slit open the belly of the fish from the anal fin up to the head and pull out the guts.

4.  Preheat the broiler. Slash the skin of the mackerel at 1/2-inch (1-cm) intervals on both sides, from the head all the way down to the tail, taking care not to cut too deeply into the flesh.

5.  Pare the zest from half the orange with a potato peeler, then cut each strip across into fine shreds like pine needles. Squeeze the juice from the whole orange. Remove the outer leaves from the fennel bulbs and chop the remainder.

6.  Put the herbs, orange zest and juice, chopped fennel, herb fennel, Pernod, onion, bay leaves, garlic, white wine vinegar, olive oil, and sugar into a heavy-based saucepan. Cover and cook for 15 minutes until the fennel is soft.

7.  Preheat the oven to 400°F (200°C). Spoon half of the fennel mixture over the bottom of a shallow baking dish. Put the fish on top and spoon the rest of the fennel mixture over it. Cover with foil and bake for about 20 minutes.

8.  Remove the foil and bake for 5 minutes more. Drizzle with a little extra oil before serving.

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