Pan-Seared Snapper with Fennel-Olive Topping

Pan-Seared Snapper with Fennel-Olive Topping Recipe
Photo: Oxmoor House
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

Yield:

4 servings (serving size: 1 fillet and 3/4 cup fennel topping)

Recipe from

Oxmoor House

Recipe Time

Prep: 6 Minutes
Cook: 13 Minutes

Nutritional 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

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

Preparation

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.

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.

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.

Cooking Light Fresh Food Fast,

Oxmoor House

April 2009
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