var_dump($adSection);

Grilled Fish with Fennel

4 Reviews
100% would make this recipe again

Preparation : 10 min Cooking : 12 min
340 calories/serving
  • Easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Diabetes-friendly

Ingredients

2 sea bass, whole, cleaned and scaled 900 g
2 tbsp olive oil 30 mL
1 clove garlic, crushed
1/2 tbsp fennel seeds 3 g
2 fennels 700 g
salt [optional]
ground pepper to taste [optional]

Before you start

The fish can be cooked using either a broiler in the oven or an outdoor grill.

Method

  1. Using a sharp knife, make 3-4 deep slashes into both sides of the fish. Brush the fish with half of the olive oil, then season with salt and pepper. Crush the garlic then put it in the gutted cavity of the fish with some of the fennel seeds. Put the remaining seeds in the slashes of the fish.
  2. Cook the fish on a grill using medium-low heat for about 10-12 min, basting occasionally and turning it once. Alternatively, put the fish on the rack of a broiler pan under a preheated broiler 7-10 cm from the heat for about 5-6 min on each side. Check with a fork to see if the fish is cooked through.
  3. Prepare the fennel: Trim the stalk and feathery leaves. Discard the stalk but reserve the leaves. Remove any tough outer layers, then cut the bulbs lengthwise into ½ cm-thick slices, reserving a few feathery leaves for garnish. Brush the slices with the remaining oil and grill for 8-10 min, until tender, turning them once.
  4. Scatter the fennel slices on the individual serving plates, lay the fish on top and garnish with the reserved fennel leaves. Serve.

Nutrition Facts Table

per 1 Serving (400g)

Amount

% Daily Value

Calories

340

Fat

14 g

21 %

Saturated 2.2 g
+ Trans 0 g

11 %

Cholesterol

70 mg

Sodium

250 mg

10 %

Carbohydrate

20 g

7 %

Fibre

8 g

34 %

Sugars

0 g

Protein

35 g

Vitamin A

12 %

Vitamin C

52 %

Calcium

15 %

Iron

19 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 5 ½ servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 ¾ servings

Claims

This recipe is :
Free  :
Sugar, Trans Fat
Low  :
Calories, Cholesterol, Saturated Fat, Sodium
Source of  :
Calcium, Copper, Vitamin A, Vitamin K, Zinc
Good source of  :
Iron, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin E
Excellent source of  :
Fibre, Folacin, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin B6, Vitamin C

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables 2
Meat and Alternatives 4
Fats 2

Leave a review

You have to be logged in to leave a review

Members' Reviews

4 Reviews (2 with rating only ) 100% would make this recipe again
Sort By: Most Recent| Rating | Most Helpful
vollmar
july 14, 2010

I wonder why you didn't use local fish from the Great Lakes, like white fish, perch or pickerel.

Useful 0
MilkyDay
may 19, 2010 | I would make this recipe again

I had been looking for a good recipe for fish on the BBQ. This is it for me and my family. Kids and hubby loved it. Will do again and again.

Useful 0

Top Reviews

View All Reviews
vollmar
july 14, 2010

I wonder why you didn't use local fish from the Great Lakes, like white fish, perch or pickerel.

Useful 0
MilkyDay
may 19, 2010 | I would make this recipe again

I had been looking for a good recipe for fish on the BBQ. This is it for me and my family. Kids and hubby loved it. Will do again and again.

Useful 0