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1
pound fresh or frozen skinless red snapper, grouper, or ocean perch fillets, about 1/2 inch thick
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Salt
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black pepper
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2
cups sliced fennel bulb
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1
cup chopped onion (1 large)
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1
cup chopped carrot (2 medium)
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2
cloves garlic, minced
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1
tablespoon olive oil
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2
tablespoons snipped fresh dillweed or 1 1/2 teaspoons dried dillweed
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1/4
teaspoon salt
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1/4
teaspoon black pepper
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1/4
cup dry white wine or reduced-sodium chicken broth
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Fresh dill sprigs (optional)
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
- 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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