Fennel-Marinated Halibut with Fennel Tzatziki

Fennel-Marinated Halibut with Fennel Tzatziki Recipe
Photo: Karry Hosford
Tzatziki is a yogurt-based Greek condiment that traditionally contains cucumber. Using fennel in place of cucumber adds sweetness and a mild licorice flavor to the sauce. Fennel seeds impart a slightly nutty flavor in the marinade. Substitute snapper when you can't find fresh halibut.

Yield:

4 servings (serving size: 1 fillet and 2 tablespoons sauce)

Recipe from

Nutritional Information

Calories 239
Caloriesfromfat 24 %
Fat 6.5 g
Satfat 1.4 g
Monofat 2.8 g
Polyfat 1.4 g
Protein 37.6 g
Carbohydrate 5.9 g
Fiber 0.6 g
Cholesterol 56 mg
Iron 1.6 mg
Sodium 358 mg
Calcium 202 mg

Ingredients

1 teaspoon grated lemon rind
1 tablespoon fresh lemon juice
1 tablespoon extra-virgin olive oil
2 teaspoons fennel seeds, crushed
1/8 teaspoon freshly ground black pepper
1/2 teaspoon salt, divided
4 (6-ounce) halibut fillets
1 cup plain low-fat yogurt
1/2 cup shredded fennel bulb
2 teaspoons chopped fennel fronds
1 garlic clove, minced
Cooking spray

Preparation

Combine first 5 ingredients and 1/4 teaspoon salt in a large zip-top plastic bag; add fish. Seal and marinate in refrigerator 1 hour, turning occasionally.

Preheat broiler.

Spoon yogurt onto several layers of heavy-duty paper towels; spread to 1/2-inch thickness. Cover with additional paper towels; let stand 5 minutes. Scrape into a bowl using a rubber spatula. Add 1/4 teaspoon salt, shredded fennel bulb, chopped fennel fronds, and garlic. Cover and refrigerate.

Remove fish from bag; discard marinade. Place fish on a broiler pan coated with cooking spray. Broil 8 minutes or until fish flakes easily when tested with a fork. Serve with yogurt sauce.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

David Bonom,

September 2002
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