Sea Bass with Tomato & Fennel Sauce

Chilean Sea Bass with Tomato & Fennel Sauce

Quick, grab some Italian bread for a dip into this Chilean Sea Bass with Tomato & Fennel Sauce. You’re going to want to eat, every last bit of this fish with this super tasty sauce.

Chilean Sea Bass with Tomato & Fennel Sauce – Selecting the Fish.

To make this dish, I was looking for a sweet and flaky white fish. To tell you the truth, I am not an expert on fish. So, I like to go shop at my local fish market, where I can ask for a recommendation. If you’re not an expert either, it is a good idea to simply ask your fish monger questions, such as what’s in season or how should I cook this piece of fish.

Today, I purchased Chilean Sea Bass for this recipe. Since, it does taste a bit like Cod, you can use that. too.

Chilean Sea Bass with Tomato & Fennel Sauce – The Poaching Method

The key to making this fish so moist is to poach it, in the sauce. Poaching simply means to immerse in a liquid and cook at a low temperature. I use this method for chicken as well as fish. For this recipe, I poached my fish in a simmering sauce of diced tomato, onion and fennel.

Chilean Sea Bass with Tomato & Fennel Sauce – Making the Sauce

You can use your favorite tomato sauce, as the base, if you wish. I chose to start with thinly sliced onion and fennel, sautéed in a bit of olive oil. Then, I add some finely chopped tomatoes. Some fresh herbs, along with salt and pepper, before letting the mixture cook for about 20 minutes, and that’s all you need to make the sauce.  

You will need:

  • 4 6oz. filets of Chilean Sea Bass
  • Extra Virgin Olive Oil
  • 1 small onion, thinly sliced
  • 1 cup, very thinly sliced fresh fennel (from the bulb)
  • 1/2 tsp. Oregano
  • Salt & Pepper
  • 2 lbs. finely chopped tomato
  • Optional: 1/2 cup dry white wine
  • Optional: 1 dozen, peeled Baby Yukon Potatoes
  • Fresh Italian Bread
Chilean Sea Bass with Tomato & Fennel Sauce
Chilean Sea Bass with Tomato & Fennel Sauce


  1. In a deep frying pan, add olive oil to heated pan, then sauté onions and fennel.
  2. Season with oregano, salt and pepper and allow veggies to soften for about 10 minutes, before adding tomatoes and optional wine.
  3. If desired, add potatoes into sauce and let cook on medium heat for about 20 minutes.
  4. Pat fish dry, then season with salt and pepper.
  5. Place fish in sauce, then lower temperature to medium-low.
  6. Carefully, scoop some of the sauce over the fish, while it is cooking.
  7. Continue to cook, for approximately 8-10 minutes or until cooked through.

Serve poached fish with fresh, crusty Italian bread for dipping.

Chilean Sea Bass with Tomato & Fennel Sauce
Chilean Sea Bass with Tomato & Fennel Sauce

Moppina and Wooden Spoon Kitchen Talk

  • I paired this fish recipe with the steamed green beans, for a light and satisfying meal.
  • Adding baby potatoes to the sauce, is an option for anyone wanting something a bit more ample.
  • For more dinner ideas, visit Inside The Recipe Box

Published by Moppina and Wooden Spoon

Lover of family, food, conversation❤️ & connections. Happiest cooking ❤️ feeding ❤️ nurturing others. Welcome to my kitchen ❤️

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