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Red Snapper with Carrots and Fennel

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Prep: 25 minutes
Bake: 12 minutes
 
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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 and 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

  • Calories 198,
  • Total Fat (g) 5,
  • Saturated Fat (g) 1,
  • Monounsaturated Fat (g) 3,
  • Polyunsaturated Fat (g) 1,
  • Cholesterol (mg) 42,
  • Sodium (mg) 299,
  • Carbohydrate (g) 11,
  • Total Sugar (g) 3,
  • Fiber (g) 3,
  • Protein (g) 25,
  • Vitamin A (DV%) 0,
  • Vitamin C (DV%) 19,
  • Calcium (DV%) 8,
  • Iron (DV%) 5,
  • Vegetables (d.e.) 1.5,
  • Very Lean Meat (d.e.) 3,
  • Fat (d.e.) 1,
  • Percent Daily Values are based on a 2,000 calorie diet

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