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Pan-Seared Snapper with Fennel-Olive Topping

Photo: Oxmoor House
Prep time 6 mins
Cook time 13 mins
Yield 4 servings (serving size: 1 fillet and 3/4 cup fennel topping)
Fennel bulb, when eaten raw in salads, has a subtle licorice flavor and crisp texture. When cooked, it mellows and softens. In this recipe the sautéed fennel combines with the piquant tapenade to create a saucy and savory vegetable topping for the fish. Serve over rice.Prep: 6 minutes; Cook: 13 minutes

Ingredients

  • 4 (6-ounce) red snapper or other firm white fish fillets
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • Cooking spray
  • 1 fennel bulb, thinly sliced (about 3 1/2 cups)
  • 1/2 cup thinly sliced onion
  • 1 large tomato, chopped
  • 3 tablespoons refrigerated olive tapenade
  • 2 tablespoons fresh lemon juice

Nutrition Information

  • calories 238
  • caloriesfromfat 22 %
  • fat 6 g
  • satfat 1.3 g
  • monofat 0.4 g
  • polyfat 0.8 g
  • protein 37 g
  • carbohydrate 8.9 g
  • fiber 3.4 g
  • cholesterol 63 mg
  • iron 1.4 mg
  • sodium 545 mg
  • calcium 107 mg

How to Make It

  1. Sprinkle fillets evenly with salt and pepper. Heat a large nonstick skillet over medium-high heat; coat pan and fillets with cooking spray. Add fish to pan, skin sides up. Cook 3 minutes or until lightly browned. Remove from pan.

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  2. Coat pan with cooking spray. Add fennel and onion; sauté 3 minutes. Add tomato, tapenade, and lemon juice; stir well. Return fillets to pan, nestling them into fennel mixture. Cover and cook 7 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Spoon fennel mixture over fillets to serve.

Cook's Notes

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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