Pan-Seared Snapper with Fennel-Olive 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
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- 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
- 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
- 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.
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