Grilled Sea Bass with Fennel and Olives

Why This Works for Intermittent Fasting

Sea bass is one of the leanest, most digestible proteins you can eat to break a fast — it's easy on the digestive system, high in quality protein, and rich in omega-3 fatty acids that reduce inflammation. Fennel slows digestion and keeps you satiated, while olives add heart-healthy fats that extend fullness well into the evening. This meal fits comfortably in any eating window, from 16:8 to OMAD.

Ingredients

• 2 sea bass fillets (approx. 180g / 6oz each), skin-on
• 1 medium fennel bulb, core removed, thinly sliced
• 80g (3oz) pitted black or Kalamata olives, halved
• 3 tablespoons olive oil, divided
• 2 garlic cloves, thinly sliced
• Zest and juice of 1 lemon
• 1 teaspoon fresh thyme leaves (or ½ tsp dried)
• Sea salt and freshly ground black pepper
• Fresh parsley, roughly chopped, to serve
• Lemon wedges, to serve

Instructions

1. Prepare the fennel. Heat 2 tablespoons of olive oil in a large oven-safe skillet or frying pan over medium heat. Add the sliced fennel and a pinch of sea salt. Cook, stirring occasionally, for 8–10 minutes until the fennel is soft and beginning to caramelize at the edges.

2. Add garlic and olives. Add the sliced garlic to the pan and cook for 1 minute until fragrant. Add the halved olives and stir to combine. Remove from heat and set aside.

3. Prepare the fish. Pat the sea bass fillets completely dry with paper towel — this is critical for a good sear. Score the skin 2–3 times with a sharp knife to prevent curling. Season both sides generously with sea salt and black pepper.

4. Sear the sea bass. Heat the remaining 1 tablespoon of olive oil in a separate pan or push the fennel mixture to the side of the oven-safe pan over high heat. Place the fillets skin-side down and press firmly for 10 seconds to prevent curling. Cook skin-side down for 3–4 minutes until the skin is crispy and golden.

5. Flip and finish. Flip the fillets and cook for a further 2 minutes until the flesh is just opaque through the thickest part. Sea bass overcooks quickly — remove from heat while the center still looks slightly translucent, as it will continue cooking from residual heat.

6. Combine and serve. Place the fennel and olive mixture on warmed plates. Lay the sea bass fillets on top, skin-side up to preserve crispiness. Squeeze lemon juice over everything, add lemon zest, scatter with fresh thyme and parsley. Serve immediately with lemon wedges.

Nutrition Per Serving

Fasting Compatibility

This dish is ideal for 16:8, 18:6, and OMAD protocols. The combination of lean protein and healthy fat from olive oil and olives produces excellent satiety — you're unlikely to feel hungry again within the evening. For OMAD, increase to 3 fillets and double the fennel and olives. The dish contains no starches, sugars, or grains.

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This recipe is for informational purposes only and is not medical advice.