WHITE FISH FILLET AND BRAISED FENNEL

WHITE FISH FILLET AND BRAISED FENNEL

 

Save Print

INGREDIENTS

White Fish Fillet

• 1 large white fish fillet per person
• Pinch Himalayan or fine sea salt
• Few grinds freshly cracked black pepper
• The juice of half a lemon or lime

Braised Fennel

• ½ large fennel bulb per person
• Pinch Himalayan or fine sea salt
• Few grinds freshly cracked black pepper

INSTRUCTIONS

For the Braised Fennel

1. Cut off the stalks from the fennel bulbs and cut each bulb lengthwise into 6 thick slices.
2. It’s important that you do not remove the core otherwise the slices will fall apart.
3. Season each fennel slice with a little bit of salt and pepper.
4. In a large heavy skillet, heat a little bit of olive oil or coconut oil over medium-high heat until your pan gets really hot. Add the fennel slices and cook until nice and brown, then flip the slices and cook the other side.
5. Lower the heat, cover and continue cooking for about 6-8 minutes, until the fennel is good and tender.

For the fish fillets

1. Pat the fish dry and season with a little bit of salt and pepper.
2. Heat a little bit of olive or coconut oil in a medium non-stick skillet, over medium-high heat. When pan is hot enough, add fillets and cook until it starts to form a little bit of a brown crust and flesh turns almost completely opaque. Very delicately flip the fillets and continue cooking until fish is cooked all the way through and no longer translucent. This should take about 1½ to 2 minutes per side, depending on thickness.
3. Sprinkle with lemon or lime juice and transfer to dinner plates
4. Serve with braised fennel, loaded coleslaw and fresh greens.

Fennel and Leek Soup with Smoked Salmon

Fennel and Leek Soup with Smoked Salmon

Ingredients

• 1 Tablespoon butter or ghee
• 2 leeks (white and light green parts only), chopped
• 1 shallot, chopped
• 3 fennel bulbs, chopped (without the frilly green tops)
• 4 cloves garlic, minced
• 1 2/3 cups bone broth or chicken stock (about 650 ml), I used home made stock
• 50 ml ( about 1/4 cup) full fat cream or coconut milk
• Salt and pepper to taste
• Smoked salmon or other protein of choice
• Olive oil for drizzling
• 
  

Instructions

1. Melt the butter or ghee in a large soup pot and add the chopped leeks and shallot.
2. Cook for about 5 minutes until softened.
3. Add in the minced garlic and chopped fennel and cook for a further 2-3 minutes.
4. Add the chicken stock/bone broth and bring to a boil.
5. Reduce heat and simmer for 20 minutes until the fennel is cooked and softened.
6. Remove from heat and use an immersion (stick) blender to puree the soup. You could also use a food processor or blender.
7. Stir in the cream or coconut milk (I used full fat whole organic cream).
8. Taste and season with salt and pepper to your preferences.
9. Top with the smoked salmon.
10. Add a little green garnish with water cress if you feel like getting fancy.
11. Drizzle with olive oil and serve.