Grilled Fish with Fennel

Grilled Fish with Fennel

2 servings
Preparation 10 min
Cooking 12 min

340 calories per serving 


Ingredients

2 sea bass, whole, red snapper , cleaned and scaled   900 g
2 tbsp olive oil   30 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
1 clove garlic, crushed    
1/2 tbsp fennel seeds   3 g
2 fennels   700 g

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

Nutrition Facts

per 1 serving (400g)

Amount

% DV*

* DV = Daily Value

Calories

340

Fat

14 g

21 %

Saturated 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

10 %

Vitamin C

50 %

Calcium

15 %

Iron

20 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: servings
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: serving

More info

Claims

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

More info


This recipe is in the following categories: Fish | Main courses/Entrées | Diabetes-friendly | Halal | High Fibre | High Iron | Kosher | Low Calorie | Low Cholesterol | Low Saturated Fat | Low Sodium | Barbecue/Broil/Grill

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