Mediterranean Sea Bass over Creamy Lemon Freekeh with Roasted Fennel and Red Pepper Sauce
An original Mediterranean dish featuring pan-seared sea bass fillets served over creamy lemon freekeh with roasted fennel, blended red pepper and garlic sauce, and a finishing touch of olives, parsley, and feta. It balances citrusy, vegetal, and briny flavors in an elegant yet approachable presentation.
Ingredients
- 4 filetes / 680 g 680 g sea bass fillets (without espinas, with or skinless)
- 180 g 180 g freekeh (enjuagado)
- 2 pequeños / 500 g 500 g fennel bulbs (in wedges finos, reservar algunas leaves for decorar if desired)
- 2 medianos / 300 g 300 g red bell pepper (without semillas, in strips)
- 1 mediana / 60 g 60 g shallot (chopped finely)
- 4 dientes / 16 g 16 g garlic (3 for the sauce and 1 for the freekeh)
- 720 ml 720 ml vegetable broth (low sodium if possible)
- 1 grande 1 unit lemon (3 tbsp de jugo, dividido)
- 80 g 80 g Kalamata olives (boneless, chopped)
- 80 g 80 g feta cheese (desmenuzado)
- 15 g 15 g fresh parsley (chopped)
- 2 g 2 g dried oregano
- 2 g 2 g sweet paprika
- 0.5 g 0.5 g red pepper flakes (optional)
- 60 ml 60 ml olive oil (divided)
- 120 g 120 g plain Greek yogurt (for dar cremosidad al freekeh)
- 8 g 8 g salt (or to taste, divided)
- 2 g 2 g black pepper (freshly ground, divided)
Nutrition facts
per serving
Approximate nutritional information. Estimated from the recipe’s ingredients and amounts, using standard reference nutrition values. It may vary with brands, sizes and cooking method. For guidance only; not a substitute for medical or dietary advice.
Allergens
Instructions
- 1
Preheat the oven to 220°C / 425°F. Place the fennel and red bell pepper on a large baking tray. Add 2 tablespoons olive oil, 1/2 teaspoon salt, 1/2 teaspoon black pepper, the dried oregano, and sweet paprika. Toss well to coat everything evenly.
- 2
Roast the fennel and red pepper for 25 minutes at 220°C / 425°F, stirring halfway through, until the fennel is tender and golden and the pepper is soft with lightly charred edges.
- 3
While the vegetables roast, heat 1 tablespoon olive oil in a medium saucepan over medium heat. Add the shallot and 1 minced garlic clove. Cook for 2 to 3 minutes until fragrant and translucent.
- 4
Add the rinsed freekeh to the saucepan and stir for 1 minute to lightly toast it. Pour in the vegetable broth, add 1/2 teaspoon salt, and bring to a boil. Reduce the heat, cover, and cook for 20 to 22 minutes, until the freekeh is tender and has absorbed most of the liquid.
- 5
When the freekeh is done, remove it from the heat and stir in the Greek yogurt, lemon zest, and 1 tablespoon lemon juice. Adjust with a little black pepper and, if needed, an extra pinch of salt. Keep covered and warm.
- 6
Transfer the roasted red peppers to a blender or use an immersion blender cup with 3 garlic cloves, 1 tablespoon lemon juice, 1 tablespoon olive oil, and the red pepper flakes, if using. Blend until smooth. Taste and adjust with a pinch of salt.
- 7
Pat the sea bass fillets dry with paper towels. Season them on both sides with the remaining salt and remaining black pepper.
- 8
Heat the final 1 tablespoon olive oil in a large skillet over medium-high heat. Cook the sea bass for 3 to 4 minutes on the first side and 2 to 3 minutes on the second side, until golden and just cooked through in the center. If checking with a thermometer, the fish should reach 63°C / 145°F at the thickest part.
- 9
To serve, divide the creamy freekeh among four plates. Top with the roasted fennel, then place a sea bass fillet on each plate. Spoon the red pepper sauce around and over the fish.
- 10
Finish with the chopped Kalamata olives, crumbled feta, and fresh parsley. If desired, garnish with reserved fennel fronds and a few extra drops of lemon juice before serving.
Chef tips
For a silkier texture, stir 2 to 3 extra tablespoons of hot broth into the freekeh just before serving. Avoid moving the fish too much in the pan so it develops an even golden crust.
Substitutions
You can substitute the sea bass with gilt-head bream or branzino. If you cannot find freekeh, use coarse bulgur, though freekeh gives a distinctive smoky note. Feta can be replaced with crumbled soft goat cheese.
What I used to make it
Generic kitchen tools that work for this recipe. You don’t need to buy anything to make it.
Illustrative imageNinja Professional BL610 Blender
Smoothies, sauces and soups
- Smoothies, sauces and soups
- Easy-to-wash jar
- Check the power and jar size
Illustrative imageCosori Pro LE 5 Qt Air Fryer
Browning and baking with little oil
- Browns food with very little oil
- Handy for vegetables, chicken and reheating
- Check the basket capacity
Illustrative imageTempPro TP19H Digital Thermometer
Checking doneness of meat and chicken
- Checks doneness of meat and chicken
- Quick reading
- Clean the probe after each use
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