Sea bass with Mint, Tomatoes and Red Onions

This a lovely way to serve filleted fish. This is truly a summer dish as it is best made with the ripest tomatoes.

1 tsp Fennel seeds, organic
¼ tsp Crushed Bird's Eye Chilli, organic
4 sea bass fillets
100ml good olive oil
3 red onions, finely sliced
sea salt and pepper
handful of parsley coarsely chopped
handful of mint
4 ripe tomatoes – roughly chopped
1 tbsp red wine vinegar
1 tbsp olive oil for frying.

Put a pan over a low heat, pour in 100ml olive oil and warm, add the onions and allow to cook gently for about 30mins. This allows the onions sweetened. In a small frying pan add the fennel seeds and toast gently to release the aroma and flavour. Crush the fennel seeds in a pestle and mortar.

Add the fennel seeds to the onions, the chilli flakes and season with salt. Cook for a further 10mins, still over a low heat. Add half the parsley and mint stir well and then add the tomatoes and vinegar. Turn up the heat a little and cook for a further 10mins. Don’t cook the tomatoes any longer than this.

Preheat the oven to 180C. Season the fish well, fry skin side down in a frying pan for 2-3mins until the skin is golden brown. Transfer the fish to the oven for a further 3mins slightly longer if the fillets are thick.

Serve sauce alongside the fish with a sprinkle of the remaining fresh herbs.

Adapted from a recipe by Skye Gyngell

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