Pan-Seared Snapper with Fennel-Olive Topping

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 Cooking Light Fresh Food Fast

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Recipe Time

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Nutritional Information

Amount per serving
  • Calories: 238
  • Calories from fat: 22%
  • Fat: 6g
  • Saturated fat: 1.3g
  • Monounsaturated fat: 0.4g
  • Polyunsaturated fat: 0.8g
  • Protein: 37g
  • Carbohydrate: 8.9g
  • Fiber: 3.4g
  • Cholesterol: 63mg
  • Iron: 1.4mg
  • Sodium: 545mg
  • Calcium: 107mg

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. 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. 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.

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