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Fennel Almond Milk Cream Sauce with Sea Bass

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

Calories 410
Protein 30g
Fat 22g
Carbs 15g
Total Time 35 minutes

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Fennel Almond Milk Cream Sauce with Sea Bass

Ingredients

Fennel Cream Sauce with Sea Bass
Ingredients for 4 servings

  • 2 tablespoons avocado oil
  • 2 tablespoons butter, divided
  • 2 fennel bulbs, thinly sliced
  • 5 garlic cloves, minced
  • 2 tablespoons AP flour (or your choice of flour)
  • 1 cup pinot grigio (or chardonnay)
  • 1 cup low sodium seafood stock or chicken stock
  • 1 cup unflavored almond milk, extra creamy is recommended (or heavy cream)
  • 1 cup reduced fat parmesan, grated
  • sea salt & pepper to taste
  • 1 red fresno pepper, thinly diced
  • 1/4 cup (tightly packed) tarragon, finely chopped
  • juice from 1 lemon
  • Garnish
    •  tarragon, cracked pepper
Steps
  1. Set a carbon steel or stainless steel pan on medium high heat.  Once hot, add avocado oil and 1 tbsp of butter. Once butter has melted, sprinkle of pinch of sea salt and cracked pepper to one side of the fillets and place in the pan to sear.  Sear for 3 – 4 minutes on each side, depending on the thickness,  then remove from the pan (set aside).  No worries if it is not cooked.
  2. Reduce heat to medium, then add remaining 1 tbsp of butter and the fennel.  Stir, then cover and cook for 6 – 8 minutes, checking on it frequently to ensure it is not burning, or until the fennel has wilted quite a bit and turned brown.
  3. Add the garlic and stir for 1 minute to incorporate.  Then add the flour, stir and then pour in the wine.  Let the wine reduce to about 25%, it should be almost gone.  Pour in the seafood stock and the almond milk and bring to a gentle simmer.
  4. Slowly sprinkle in the parmesan, NOT all at once, to prevent the cheese from clumping and continuously stir.  Add the tarragon and diced pepper and fold  together.  Reduce the heat and add the sea bass fillets back to the pan.  Turn the heat off and cover the pan to let the fish cook through, about 5 – 7 minutes.
    Fennel Cream Sauce with Sea Bass
  5.  Garnish and enjoy with your favorite grain or pasta.  Instead of pasta, I used farro for the texture and how nutrient dense it is!
    Fennel Cream Sauce with Sea Bass

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Calories
410
Protein
30g
Fat
22g
Carbs
15g
Sodium
590mg
Fiber
4g
Sugar
5g