Fish with Fennel Recipe

Fish with Fennel Recipe photo by Taste of Home

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This brightly-flavored fish is a great showcase for fennel. You'll use the seeds, bulb and fronds. This is an excellent springtime recipe, when fennel is at its peak. —Barbara Stelluto, Devon, Pennsylvania

This recipe is:

Diabetic Friendly

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Fish with Fennel Recipe

Prep: 30 min. Cook: 10 min.

Yield: 4 Servings

30 10 40

Ingredients

1 medium lime
1 teaspoon fennel seeds
1 large fennel bulb, sliced
1/4 teaspoon salt
4 teaspoons olive oil, divided
2 garlic cloves, minced
4 striped bass or barramundi fillets (8 ounces each)
1 tablespoon chopped fennel fronds

Directions

Cut lime in half; cut four slices from one half for garnish. Finely grate enough peel from remaining half to measure 3/4 teaspoon; squeeze juice from lime half. Set aside.
In a dry small skillet over medium heat, toast fennel seeds until aromatic, about 1-2 minutes. Cool. Crush seeds in a spice grinder or with a mortar and pestle.
In a large saucepan, bring 1 in. of water to a boil. Add sliced fennel and salt; cover and boil for 6-10 minutes or until crisp-tender. Drain and pat dry.
In a large nonstick skillet, saute fennel in 2 teaspoons oil for 3 minutes or until fennel is lightly browned. Add garlic; cook 1 minute longer. Remove from the pan and set aside.
In the same skillet over medium-high heat, cook fillets in remaining oil for 3-4 minutes on each side or until fish flakes easily with a fork.
Drizzle with lime juice; sprinkle with lime peel and crushed fennel seeds. Serve with sauteed fennel. Garnish with fennel fronds and lime slices. Yield: 4 servings.

Nutritional Facts 1 fillet with 1/4 cup fennel equals 285 calories, 8 g fat (1 g saturated fat), 80 mg cholesterol, 276 mg sodium, 7 g carbohydrate, 3 g fiber, 46 g protein. Diabetic Exchanges: 6 lean meat, 1 vegetable, 1 fat.

Originally published as Fish with Fennel in Taste of Home April/May 2010, p34