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- 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 clovesgarlic, 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)
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,
- cal. (kcal) 198,
- Fat, total (g) 5,
- chol. (mg) 42,
- sat. fat (g) 1,
- carb. (g) 11,
- Monosaturated fat (g) 3,
- Polyunsaturated fat (g) 1,
- fiber (g) 3,
- sugar (g) 3,
- pro. (g) 25,
- vit. A (IU) 3693,
- vit. 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 (mg) 81,
- iron (mg) 1,
- Vegetables () 2,
- Very Lean Meat () 3,
- Fat () 1,
- Percent Daily Values are based on a 2,000 calorie diet
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