BAKED SNAPPER WITH FENNEL AND CARROTS
makes 4 servings
Ingredients:
• 1 pound fresh or frozen snapper fillets or other white fish, skinned (about ½ inch thick)
• 1 tablespoon vegetable or olive oil
• 1 cup fennel bulb, sliced
• 1/2 cup onion, chopped
• 1/2 cup carrot, peeled and chopped
• 2 cloves garlic, minced
• 1 tablespoon fresh dill, snipped (or 1 teaspoon dried dill)
• 1/4 teaspoon salt
• 1/4 teaspoon fresh ground black pepper
• 1/4 cup dry white wine or water
• Fresh dill for garnish (optional)
Directions:
1. Preheat oven to 450º F.
2. Thaw fish, if frozen. Rinse fish then pat dry with a paper towel.
3. Heat oil in a large skillet over medium-high heat. Add fennel, onion, carrot and garlic then stir-fry for 5-6 minutes or until vegetables are tender and slightly browned. Remove skillet from heat then stir in dill, salt, pepper and wine.
4. Place 1 cup of the vegetable mixture in a 2 quart square baking dish. Place fish on top of vegetables then add remaining vegetables from skillet on top of fish.
5. Bake fish uncovered for 5-6 or until fish flakes easily with a fork.
6. Divide fish and vegetables evenly on 4 plates and serve garnished with fresh dill.
NUTRITION FACTS:
Serving Size: 1/4 of recipe (206g)
Servings Per Recipe: 4
Amount per serving
Calories 188
Calories from fat 46
Total Fat 5 g
Saturated Fat 1 g
Cholesterol 42 mg
Sodium 237 mg
Total Carbohydrates 6 g
Dietary Fiber 2 g
Sugars 0 g
Protein 24 g
Vitamin A 95%
Vitamin C 15%
Calcium 6%
Iron 4%
King County Washington Public Health
www.metrokc.gov
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