Fish with Fennel
Total TimePrep: 30 min. Cook: 10 min.
- 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
- 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.
Nutrition Facts1 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.
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!
Apr 9, 2011
Made it with Tilapia and we loved it.