Dinner
Seabream with Fennel, Orange and Olives
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.
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.
More like this
Other dinner recipes that share ingredients with this one, or every dinner between 300 and 450 calories a serving.
- Turkey Steaks with Fennel and Orange Salad336 kcal · 45P
- Red Lentil Pasta with Olives, Capers and Chilli340 kcal · 18P
- Tuna Steak with White Beans and Rocket344 kcal · 43P
- Beef Tagliata with Rocket and Parmesan348 kcal · 40P
- Peppers Stuffed with Lentils, Feta and Herbs349 kcal · 19P
- Salmon en Papillote with Fennel and Tomato332 kcal · 26P
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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.