Fennel-Marinated Halibut with Fennel Tzatziki

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 Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 239
  • Calories from fat: 24%
  • Fat: 6.5g
  • Saturated fat: 1.4g
  • Monounsaturated fat: 2.8g
  • Polyunsaturated fat: 1.4g
  • Protein: 37.6g
  • Carbohydrate: 5.9g
  • Fiber: 0.6g
  • Cholesterol: 56mg
  • Iron: 1.6mg
  • Sodium: 358mg
  • Calcium: 202mg

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

  1. 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.
  2. Preheat broiler.
  3. 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.
  4. 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.

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