Red Snapper with Carrots and Fennel

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Red Snapper with Carrots and Fennel
Makes: 4 servings
Prep: 25 mins Bake: 450°F 12 mins
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Red Snapper with Carrots and Fennel
Ingredients
  • 1
    pound fresh or frozen skinless red snapper, grouper, or ocean perch fillets, about 1/2 inch thick
  • Salt
  • black pepper
  • 2
    cups sliced fennel bulb
  • 1
    cup chopped onion (1 large)
  • 1
    cup chopped carrot (2 medium)
  • 2
    cloves garlic, minced
  • 1
    tablespoon olive oil
  • 2
    tablespoons snipped fresh dillweed or 1 1/2 teaspoons dried dillweed
  • 1/4
    teaspoon salt
  • 1/4
    teaspoon black pepper
  • 1/4
    cup dry white wine or reduced-sodium chicken broth
  • Fresh dill sprigs (optional)
Directions

1. Thaw fish, if frozen. Rinse fish; pat dry. Sprinkle lightly with salt and pepper; set aside. In a large skillet cook fennel, onion, carrot, and garlic in hot oil over medium heat for 7 to 9 minutes or until vegetables are tender and light brown. Remove from heat. Stir in dillweed, the 1/4 teaspoon salt, and 1/4 teaspoon pepper. Stir in wine.

2. Reserve 1/4 cup of the vegetable mixture; spoon remaining vegetable mixture into a 2-quart square baking dish. Place fish on top of vegetables, tucking under any thin edges. Spoon reserved vegetable mixture on top of fish.

3. Bake, uncovered, in a 450 degree F oven for 12 minutes or until fish begins to flake when tested with a fork. Transfer fish and vegetables to dinner plates. If desired, garnish with dill sprigs.

4. Makes 4 servings

Nutrition Facts (Red Snapper with Carrots and Fennel)
  • Servings Per Recipe 4,
  • Calories 198,
  • Protein (gm) 25,
  • Carbohydrate (gm) 11,
  • Fat, total (gm) 5,
  • Cholesterol (mg) 42,
  • Saturated fat (gm) 1,
  • Monosaturated fat (gm) 3,
  • Polyunsaturated fat (gm) 1,
  • Dietary Fiber, total (gm) 3,
  • Sugar, total (gm) 3,
  • Vitamin A (IU) 3693,
  • Vitamin C (mg) 11,
  • Thiamin (mg) 0,
  • Riboflavin (mg) 0,
  • Niacin (mg) 1,
  • Pyridoxine (Vit. B6) (mg) 1,
  • Folate (µg) 32,
  • Cobalamin (Vit. B12) (µg) 3,
  • Sodium (mg) 299,
  • Potassium (mg) 828,
  • Calcium (DV %) 81,
  • Iron (DV %) 1,
  • Vegetables () 2,
  • Very Lean Meat () 3,
  • Fat () 1,
  • Percent Daily Values are based on a 2,000 calorie diet
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