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Fish with Fennel

 Fish with Fennel
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
4 ServingsPrep: 30 min. Cook: 10 min.

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.

2 of 2

Fish with Fennel (continued)

Directions (continued)

  • 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.
Wine: Light-Bodied White Wine: Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.