Dijon-dill salmon with crushed potatoes
Roasted salmon, crushed new potatoes and a cool dill sauce.
About 35 min · 495 kcal · 37 g protein per serving
Sea bass with fennel, orange and olive
Sea bass fillets over braised fennel with orange and a few black olives.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 20 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Confirm sliced fennel is tender after 20 minutes total
- Confirm 150 g fillets cook through in 7 to 9 minutes covered
- Photograph the finished pan
- Time
- About 40 min
- estimated
- Serves
- 2
- see below
- Energy
- 330 kcal
- per serving
- Protein
- 31 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains fish. Check the labels on packaged ingredients:
- vegetable stock. Vegetable stock often contains celery, and some contain milk or gluten; check the label, especially if you need it vegan.
- black olives. Olives are packed in brine and are salty; rinsing removes some of it.
Cooking steps
Slice the fennel thinly, keeping any fronds. Soften it in the oil in a wide lidded pan over medium-low heat for 5 minutes.
Add the stock, cover and braise for 15 minutes, until the fennel is completely tender.
Segment the orange over the pan so the juice falls in, and add the segments with the olives.
Lay the sea bass fillets skin side up on the fennel, cover, and cook for 7 to 9 minutes.
Cooked when: 63°C / 145°F, or until the flesh is opaque and flakes easily. A food thermometer is the reliable way to tell.
Finish with the parsley and any fennel fronds, and spoon the pan liquid over as you serve.
The useful detail
Cook the fish on top of the fennel rather than down in the liquid. It steams in the rising moisture and stays in one piece; submerged, it poaches and falls apart when you lift it.
Make it work for you
One serving is 150 g of sea bass with half the braised fennel. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Hake instead of sea bass
Flakier and slightly softer. The same timing.
Per serving: about 10 kcal less, about the same protein, about 1 g less fat.
Leave out the olives
Cleaner and sweeter. Add a spoonful of capers if you want the salt.
Lemon instead of orange
Sharper, without the sweetness that balances the olives.
Per serving: about 40 kcal less, about 1 g less protein, about the same fat.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A dinner where a whole braised bulb of fennel stands in for a starch, so the plate is full without the calories a potato would bring.
| Energy | 330 kcal |
|---|---|
| Protein | 31 g |
| Fat | 13 g |
| of which saturates | 2 g |
| Carbohydrate | 24 g |
| of which sugars | 15 g |
| Fibre | 7 g |
| Sodium | 660 mg |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| fennel | 300 g | FDC 169385Fennel, bulb, raw | 93 kcal | 3.7 g |
| olive oil | 14 g | FDC 171413Oil, olive, salad or cooking | 121 kcal | 0.0 g |
| vegetable stock | 195 g | FDC 171583Soup, vegetable broth, ready to serve | 10 kcal | 0.5 g |
| oranges | 180 g | FDC 169097Oranges, raw, all commercial varieties | 85 kcal | 1.7 g |
| black olives | 50 g | FDC 169094Olives, ripe, canned (small-extra large) | 58 kcal | 0.4 g |
| sea bass | 300 g | FDC 175142Fish, sea bass, mixed species, raw | 291 kcal | 55.3 g |
| parsley | 5 g | FDC 170416Parsley, fresh | 2 kcal | 0.1 g |
| Whole recipe | Divided by 2 | 659 kcal | 61.7 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- Cool, cover and refrigerate within 2 hours of cooking. Eat within 3 to 4 days. The fennel is good cold the next day, even if the fish is best eaten now.
- In the freezer
- The FDA chart gives cooked fish 4 to 6 months in the freezer for best quality.
- Reheating
- Reheat until it reaches 74°C / 165°F, steaming hot throughout.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
Try another recipe
Cod en papillote with fennel
Cod steamed in parchment with fennel and saffron potatoes.
About 40 min · 300 kcal · 29 g protein per serving