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🍽️ Pan-seared Zander with Sweet and Sour Fennel

310 kcal · 30 min · 4 servings

Ingredients

• 4 bulbs fennel
• 6 shallots
• 2 unwaxed oranges
• olive oil
• salt
• pepper (from the mill)
• 3 sprigs thyme
• 800 g zander fillet
• 1 tsp honey
• thyme
• spring onion greens (cut into fine strips)

Instructions

1. 1. Thoroughly wash the fennel.
2. 2. Remove the hard bottom core.
3. 3. Cut the fennel into thin wedges.
4. 4. Peel the shallots.
5. 5. Cut the shallots into wedges as well.
6. 6. Peel the oranges completely.
7. 7. Carefully cut out the orange fillets.
8. 8. Catch the released juice in a bowl.
9. 9. Squeeze the remaining orange pulp.
10. 10. Heat 2 to 3 tablespoons of oil in a large pan.
11. 11. Fry the fennel and shallots for 2 to 3 minutes.
12. 12. Season the vegetables with salt and pepper.
13. 13. Deglaze the mixture with the collected orange juice.
14. 14. Add fresh thyme sprigs.
15. 15. Cover the pan.
16. 16. Let the vegetables cook on low heat for 6 to 8 minutes.
17. 17. Rinse the zander briefly under running water.
18. 18. Cut the fish into eight roughly equal pieces.
19. 19. Season the fish pieces with salt and pepper.
20. 20. Brush a grill pan with a little oil.
21. 21. Fry the fish pieces on both sides for 2 to 3 minutes each until golden brown.
22. 22. Remove the pan from the heat.
23. 23. Let the fish finish cooking in the residual heat.
24. 24. Add the orange fillets to the fennel vegetables.
25. 25. Season the mixture with honey, salt, and pepper.
26. 26. Distribute the vegetables onto plates or small bowls.
27. 27. Place the zander pieces on top of the vegetables.
28. 28. Garnish the dish with thyme and chopped spring onion greens.
29. 29. Serve the dish immediately.

Nutrition per serving

• kcal: 310
• Protein: 79 g · Fett/Fat: 6 g · Carbs: 18 g