A Provençal classic: tender forkbeard fillets roasted over a bed of confit fennel, flavored with pastis and garlic. A simple, faithful recipe that celebrates the flavors of the sun.
Ingredients
- 800 g Forkbeard (fillets, about 200 g each)
- 600 g Fennel (bulbs, with fronds)
- 50 ml Pastis (Ricard or Pastis 51)
- 60 ml Extra-virgin olive oil
- 4 cloves Garlic (cloves)
- 1 piece Untreated lemon
- to taste Fine sea salt
- to taste Freshly ground black pepper
- 5 g Herbes de Provence (thyme, rosemary, savory)
Method
- Preheat the oven to 200 °C (convection) or 210 °C (conventional).
- Wash the fennel bulbs, remove any damaged parts and the first tough leaves. Cut each bulb in half lengthwise, then into slices about 1 cm thick across the width. Set the fronds aside for the garnish.
- In a large baking dish (or an oven-safe sheet pan), spread the fennel slices in an even layer. Drizzle with half of the olive oil (30 ml), season lightly with salt, and toss with your fingertips to coat. Bake for 15 minutes, until the fennel begins to brown and soften.
- Meanwhile, prepare the forkbeard: if the fillets are skin-on, leave the skin on (it will become crisp). Rinse them quickly under cold water and pat dry with paper towels. Season with salt and pepper on both sides.
- Peel the garlic cloves and slice them thinly. Wash the lemon and cut it into thin rounds (3-4 mm).
- Remove the dish from the oven. Arrange the forkbeard fillets over the bed of fennel, skin-side up if present. Scatter the garlic slices and lemon rounds around and over the fish. Sprinkle with herbes de Provence.
- Pour the pastis evenly over the fish and fennel, then drizzle with the remaining olive oil (30 ml).
- Return the dish to the oven and cook for 12 to 15 minutes, depending on the thickness of the fillets. The fish is done when the flesh is opaque and flakes easily with a fork, and the skin, if present, is lightly browned and crisp. Do not extend the cooking time, or the forkbeard may dry out.
- When the dish comes out of the oven, scatter over a few fronds of the reserved fennel. Let rest for 2 minutes before serving so the juices can redistribute.
- Serve the forkbeard directly in the baking dish with the confit fennel and roasted lemon rounds. Pilaf rice or steamed potatoes can complete the dish, but Provençal tradition calls for enjoying it simply with crusty bread.
Nutrition
Per serving
- Energy
- 374.3 kcal
- Protein
- 38.07 g
- Carbohydrate
- 8.32 g
- Fat
- 17.26 g
- Fibre
- 5.18 g
- Calcium
- 61.78 mg
- Iron
- 0.47 mg
- Magnesium
- 20.83 mg
