Fish with Fennel Recipe
- 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
- 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.
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.