SW recipe: Grilled sea bass with fennel

Serves: 4
Prep time: 15 minutes
Cook time: 20-24 minutes
Syns per serving:
• Original: 2½
• Extra Easy: 2½
Add 6 Syns if not using Sea bass as a Healthy Extra on Green.

Ingredients:

1 x 1.3kg sea bass, trimmed, cleaned and scaled
2 level tsp olive oil
Salt & freshly ground black pepper
1 large bunch fennel herb sprigs
2 tsp Pernod
For the fennel sauce:
110g fat-free natural fromage frais
1 level tbsp reduced calorie mayonnaise
1 tbsp chopped fresh fennel herb
1 tbsp snipped chives
2 tsp Pernod
Salt & freshly ground black pepper

Method:

1. Mix all the ingredients together for the fennel sauce and set aside in a cool place.
2. Slash through the sea bass on both sides 3 or 4 times, cutting diagonally right through to the bone. Brush with olive oil and season with salt and pepper. Stuff a few sprigs of fennel inside the fish.
3. Place some fennel sprigs on a hot barbecue grill and put the fish on top or place on a grill pan under a conventional overhead grill.
4. Grill for about 10-12 minutes each side, sprinkling halfway through with the Pernod. It should be cooked right through to the centre and the skin should be slightly charred.
5. Serve garnished with sprigs of fennel, with the fennel sauce.

Fill up on Free Food®
All our meals are based on Slimming World Free Food – nutritious, everyday foods that fill you up for fewer calories, meaning they’re great for weight loss! Free Food includes lean meat, poultry, fish, eggs, pasta, rice, potatoes, pulses, fruit, veg and more. And you can eat these foods freely, making them perfect for satisfying the biggest of appetites. Some Free Foods have the extra bonus of being Speed Food – fruit and veg that are super-low in calories and keep you slimming beautifully. For the best results, always reach for Speed Food first in between meals and include at least a third of a plate of Speed Food at every meal, where it makes sense.

Add in Healthy Extras®
To help provide a good balance of nutrients, enjoy two measured portions of milk or cheese each day – your Healthy Extra ‘a’ choices. Options include 350ml skimmed milk or 250ml semi-skimmed milk; 40g reduced-fat or 30g full-fat hard cheese; 50g mozzarella (cow’s milk); 45g feta or 35g Danish blue, which can be eaten as part of a meal or snack. Also have one portion of wholemeal bread or breakfast cereal each day – your Healthy Extra ‘b’ choice. To keep things simple we’ve built your Healthy Extra ‘b’ choice into the menu plan each day.

Choose your Syns®
Foods and drinks that pose a risk to your weight loss – those high in fat or sugar, as well as alcohol – can be enjoyed as carefully counted Syns. We recommend you plan between 5 and 15 Syns into your day (see the bottom of the next page for some ideas).

Make simple swaps
To help protect your weight loss, choose the leanest meats and trim off any visible fat – cut the white bits off bacon and remove skin from poultry. Dry-fry or cook with low-calorie cooking spray rather than fat or oil, switch sugar for sweetener, and swap cream and crème fraîche for fat-free natural yogurt or plain quark.

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