Dinner

Seabream with Fennel, Orange and Olives

Name: Seabream with Fennel, Orange and Olives
Prep time: 15 min
Total time: 15 min
Yield: 1 serving
Ingredients: 170 g Seabream fillet; 150 g Fennel bulb; 100 g Orange; 20 g Olives, pitted; 40 g Red onion; 30 g Rocket; 4 g Olive oil; A splash White wine vinegar

Pan-fried seabream on a Sicilian salad of shaved fennel, orange segments, red onion and olives. 38 g of protein for 342 kcal.

Calories: 342kcal
Protein: 38g
Fat: 14g
Carbs: 16g

Per serving, makes 1. 15 minutes of work. Published 8 September 2026.

Allergens

Fish
Sulphites

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Recipe in pictures

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Seabream with Fennel, Orange and Olives, plated and ready to serve. — The finished recipe. Seabream with Fennel, Orange and Olives

Ingredients 1 to 6 for seabream with fennel, orange and olives arranged separately on a dark worktop. — Ingredients 1 to 6. 170 g Seabream fillet (Weighed raw, skin on unless the method says otherwise. Cooked weight is roughly 20% less for the same fillet.). 150 g Fennel bulb. 100 g Orange (One small orange, peeled and cut into segments over a bowl so the juice is kept for the dressing. Peeled weight.). 20 g Olives, pitted. 40 g Red onion. 30 g Rocket

Ingredients 7 to 8 for seabream with fennel, orange and olives arranged separately on a dark worktop. — Ingredients 7 to 8. 4 g Olive oil. A splash White wine vinegar

Seabream with Fennel, Orange and Olives, preparation step 1: Shave the fennel as thinly as you can and slice the onion the same way. Toss with the orange segments and their juice, the halved olives, the vinegar and a pinch of salt. Leave for ten minutes. — Step 1. Shave the fennel as thinly as you can and slice the onion the same way. Toss with the orange segments and their juice, the halved olives, the vinegar and a pinch of salt. Leave for ten minutes.

Seabream with Fennel, Orange and Olives, preparation step 2: Pat the seabream dry and fry it skin-side down in the oil over a medium-high heat for four minutes, then flesh-side for one. — Step 2. Pat the seabream dry and fry it skin-side down in the oil over a medium-high heat for four minutes, then flesh-side for one.

The finished seabream with fennel, orange and olives. — Step 3. Fold the rocket through the salad and serve the fish on top.

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Ingredients

Seabream fillet170 g
Weighed raw, skin on unless the method says otherwise. Cooked weight is roughly 20% less for the same fillet.
Fennel bulb150 g
Orange100 g
One small orange, peeled and cut into segments over a bowl so the juice is kept for the dressing. Peeled weight.
Olives, pitted20 g
Red onion40 g
Rocket30 g
Olive oil4 g
White wine vinegarA splash

Method

Shave the fennel as thinly as you can and slice the onion the same way. Toss with the orange segments and their juice, the halved olives, the vinegar and a pinch of salt. Leave for ten minutes.
Pat the seabream dry and fry it skin-side down in the oil over a medium-high heat for four minutes, then flesh-side for one.
Fold the rocket through the salad and serve the fish on top.

Worth knowing

The salad is dressed with orange juice and vinegar rather than oil, so the whole plate is 342 kcal. The olives bring the richness.
Fennel cut thick is a chore to eat raw. A mandoline or a very sharp knife and patience, in that order.

Other dinner recipes that share ingredients with this one, or every dinner between 300 and 450 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.