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RED SNAPPER WITH PEPPER AND FENNEL

The Sonoma Diet
by Connie Guttersen

Prep: 25 Minutes
Bake: 4 Minutes, Oven: 450°F
Makes: 4 Servings


Ingredients
• 1 pound fresh or frozen skinless red snapper fillets, about 1/2 inch thick
• Kosher salt (optional)
• Freshly ground black pepper (optional)
• 1 teaspoon fennel seeds, ground
• 1 teaspoon finely shredded lemon peel
• 1 cup sliced fennel bulb
• 1/2cup chopped onion
• 1/2 cup chopped red bell pepper
• 2 cloves garlic, minced (1 teaspoon minced)
• 1 tablespoon extra-virgin olive oil
• 1/4 cup chicken broth
• 1 tablespoon chopped fresh dill or 1 teaspoon dried dill
• 1/4 teaspoon kosher salt
• 1/4 teaspoon freshly ground black pepper
• Fresh dill sprigs (optional)


Directions
1. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Cut fish into 4 serving-size pieces, if necessary. If desired, season fish with kosher salt and black pepper. Sprinkle fennel seeds and lemon peel evenly onto fish; rub in with your fingers. Set fish aside.

2. In a large skillet cook and stir sliced fennel, onion, bell pepper, and garlic in hot oil over medium  heat for 5 to 7 minutes or until vegetables are tender and light brown. Remove from heat. Stir in broth, chopped or dried dill, the 1/4 teaspoon kosher salt, and the 1/4 teaspoon black pepper.

3. Spoon about 1 cup of the vegetable mixture into a 2-quart square baking dish. Place fish on top of vegetables; turn under thin edges of fish. Spoon remaining vegetable mixture over top of fish.

4. Bake, uncovered, in a 450° oven for 4 to 6 minutes or until fish flakes easily when tested with a fork. Transfer fish and vegetables to serving plates. If desired, garnish with dill sprigs.


Nutrition Facts  per serving: 157 cal., 5 g total fat (1 g sat. fat), 28 mg chol., 195 mg sodium, 6 g carbo., 2 g fiber, 24 g pro.

 

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