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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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