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Fish with Fennel

Total Time

Prep: 30 min. Cook: 10 min.

Makes

4 servings

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
Fish with Fennel Recipe photo by Taste of Home
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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

  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.

Nutrition Facts

1 each: 285 calories, 8g fat (1g saturated fat), 80mg cholesterol, 276mg sodium, 7g carbohydrate (0 sugars, 3g fiber), 46g protein. Diabetic Exchanges: 6 lean meat, 1 vegetable, 1 fat.

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