Fish with Fennel Recipe
Fish with Fennel Recipe photo by Taste of Home

Fish with Fennel Recipe

Publisher Photo
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
TOTAL TIME: Prep: 30 min. Cook: 10 min.
MAKES:4 servings
TOTAL TIME: Prep: 30 min. Cook: 10 min.
MAKES: 4 servings

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

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.

Directions

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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.
Originally published as Fish with Fennel in Taste of Home April/May 2010, p34

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.

Light-Bodied White Wine

Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.

Reviews for Fish with Fennel

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MY REVIEW
Reviewed Feb. 9, 2013

"I have quite a bit of fennel growing in my garden and was looking for smart ways to use it.This recipe was quite tasty and healthy, which I love.I actually made it with talapia. I'm sure that Sea Bass would have been better, but fennel and talapia are what I had around.I'm likely to make this again - it was a great use of fennel!"

MY REVIEW
Reviewed Apr. 9, 2011

"Made it with Tilapia and we loved it."

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