Double Fennel Fish

Double Fennel Fish

I have a goal to eat fish at least once a week for dinner this year. And while my Irishman is still pretty fish-phobic, I’ve really been enjoying the change. This ‘double fennel’ dish with fennel seeds as a crust and then fresh fennel as a salad has been one of my favourites this year. I should mention the idea to grind fennel seeds and use them on fish came from a David Tanis recipe I made for the Jules & David Project.

2 teaspoons fennel seeds
450g (1lb) fish fillets
2 tablespoons lemon juice + 1 lemon, halved
1 large or 2 small fennel bulbs
1 bunch flat leaf parsley, leaves picked

1. Grind fennel seeds with a spice or coffee grinder. Or bash with a mortar and pestle. Rub fish with a little oil on both sides and sprinkle over ground fennel and lots of sea salt and pepper.

2. Heat a frying pan large enough to hold the fish in a single layer on a medium high heat. Cook fish for 3-4 minutes on each side or until just cooked through and golden on the outsides.

3. While the fish is cooking combine 2 tablespoons lemon juice in a salad bowl with 2 tablespoons extra virgin olive oil. Season.

4. Trim and discard fennel stalks then finely slice the bulbs using a mandoline or sharp knife. Toss sliced fennel and parsley leaves in the dressing.

5. Serve fish hot with the fennel salad and half a lemon on the side.

Variations

carnivore – replace fish with pork chops or chicken thigh fillets and adjust the cooking time as needed.

vegetarian – serve fennel salad with marinated feta and roast almonds. Or chickpeas and goats cheese.

vegan – toss cooked chickpeas or lentils in with the salad and serve with a tahini sauce drizzled over (2 tablespoons each tahini, lemon juice, olive oil and water).

more veg – toss any crunchy salad veg in such as red capsicum (bell peppers), grated carrot, grated beets, sliced snow peas.

carb lovers / more substantial – toss torn rustic sourdough in with the salad or serve crusty bread + butter on the side. You could also serve with roast or pan fried potatoes or home made fries.

more substantial (low carb) – aioli or mayo. Extra fish.

no fennel seeds – just skip it or try coriander or cumin seeds instead. Or serve cooked fish with sumac sprinkled over.

no fennel – my fave alternative is white cabbage or Brussels sprouts but you could use finely sliced snow peas or shaved zucchini.

Waste Avoidance Strategy

fennel seeds – keep in the pantry.

fish fillets – freeze them.

lemons – will keep for a few weeks at room temp or for much longer in the fridge.

fennel – will keep for a few weeks in a plastic bag in the the fridge.

parsley – will keep in the fridge wrapped in a plastic bag for a few weeks. Can be frozen or make a parsley oil by packing the leaves into a clean jar and covering with extra virgin olive oil.

Prepare Ahead

No. Fish is nicest when freshly cooked. Salad can be made a few days ahead though. Leftovers will keep in the fridge for 2 weeks. Don’t freeze.