Poached Chilean Sea Bass with Stewed Tomato & Fennel

chilean sea bass

🥗Healthier: cod

💰Cheaper: tilapia

Cod and tilapia are lower in fat and more affordable alternatives.

white wine

🥗Healthier: white grape juice

💰Cheaper: chicken broth

White grape juice adds sweetness, while chicken broth maintains flavor.

Cut the eggplant into pieces.

Bake the eggplant until soft.

Heat olive oil in a pan, ensuring it's not super hot for poaching the fish.

Add Chilean sea bass fillets to the oil, poaching gently between 150 and 170 degrees Fahrenheit.

Chop garlic and shallot.

Prepare cherry tomatoes, using heirloom or any available tomatoes.

Slice fennel bulb into quarter-inch slices, keeping them a bit chunky for braising.

Add sliced fennel and shallot to the pan and sauté on medium-high heat until softened.

Add cherry tomatoes and fresh tarragon to the pan, mixing well.

Transfer the sautéed mixture to a food processor, discarding the purple outer skin of the eggplant.

Pulse the mixture in the food processor until smooth, adding a bit of oil for consistency.

Check the seasoning of the mixture.

Braised veggies should be cooked down with some liquid remaining.

Plate the poached Chilean sea bass on top of the braised fennel and tomato mixture.

Garnish with fresh tarragon.

Cooking Techniques

Equipment Needed

Spice Level:

Allergens