Remove the first 2 outer fennel "leaves", as well as the "fingers". Keep them to flavour the dish but they are not very pleasant to eat as quite fibrous. Slice the fennel heart finely (if you have one, use a mandolin). Arrange the fennel in the steam basket of your Babycook®. Fill the tank with water (level 3) and start cooking. Boil the water and have a bowl with cold water nearby. Make the incision of a cross on the bottom of the tomato (the North Pole of the tomato, considering the stalk as the South Pole!). Immerse in boiling water for about 30 seconds and then immediately thereafter in the cold water. Let cool. The skin will peel off easily. Remove the skin, cut the tomato into 4 and remove the seeds. Cut the flesh into small cubes. Put to one side. Cut the candied lemon into small cubes 1/2. Put to one side. Preheat your oven to 200°. Peel and slice the onion. Cook it on a medium heat in 2 tbsp olive oil, allowing it to brown lightly. After cooking the fennel, drain it and pour it into the pan with the onions. Add salt and pepper and cook 2 minutes over a high heat. Off the heat, add the diced tomato and diced candied lemons. On a sheet of baking paper (which should be large enough to be closed around your fish) place your filet of bass, skin against the paper, season with salt and pepper. Place your compote "Fennel-onion" on the fish. Add a pinch of Has el Ranout spice. Close the papillot, as tightly as possible, first like a sweet, then by folding down the "ears" underneath. Do not overtighten; leave space above the fish and the compote. Bake for 18 minutes.
Pour les
curieux de nutrition
This recipe in a papillot is particularly light as it has very little fat in its composition and braised in baking paper, it is very respectful of vitamins, fish and vegetables minerals. Here, one is far from the blandness often associated with this type of cooking as fennel, candied lemon and spices bring sunshine to this preparation! If the bass is not within your budget, you can use another, less expensive, white fish. Missing from this recipe are starches, essential at all times in life, especially for pregnant women who need to have as stable a level of sugar level in their blood as possible. To follow this dish, we can finish with a semolina pudding, a rice pudding, of if you prefer, start the meal with a tabbouleh, a chickpea salad or simply add bread to the main course. It's so easy to eat healthy, tasty meals!
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