Roasted Halibut with Orange-Braised Fennel

recipe
Serve with orzo or crusty bread to enjoy every drop of the flavorful sauce.

Yield:

4 servings (serving size: 1 fillet, 1 fennel slice, 1/4 cup orange sauce, and about 1 1/2 teaspoons fennel butter)

Recipe from

Recipe Time

Prep: 20 Minutes
Cook: 33 Minutes

Nutritional Information

Calories 323
Fat 10.4 g
Satfat 2.5 g
Protein 36.7 g
Carbohydrate 15.7 g
Cholesterol 62 mg
Iron 2.1 mg
Sodium 586 mg
Caloriesfromfat 29 %
Fiber 2.0 g
Calcium 119 mg

Ingredients

4 (6-ounce) halibut or other firm white fish fillets (about 1 inch thick)
1 tablespoon olive oil, divided
3/4 teaspoon salt, divided
1/2 teaspoon black pepper, divided
1 large fennel bulb
1 cup orange juice
1/4 cup mirin (sweet rice wine)
1 tablespoon butter, softened
1/4 teaspoon lime juice
1/2 small garlic clove, finely chopped

Preparation

Preheat oven to 425°.

Rub fillets with 1 1/2 teaspoons olive oil; sprinkle with 1/4 teaspoon salt and 1/4 teaspoon pepper.

Rinse fennel thoroughly. Trim stalks to within 1 inch of bulb. Discard hard outside stalks; chop 1 tablespoon fennel fronds, and set aside. Reserve remaining fennel fronds for garnish, if desired. Cut out tough core from bottom of bulb. Starting at 1 side, cut bulb horizontally into 4 (1/2-inchthick) slices.

Heat remaining 1 1/2 teaspoons oil in a large ovenproof skillet over medium-high heat. Add fennel slices, and cook 3 minutes on each side or until browned (slices may separate). Pour orange juice and mirin over fennel, and sprinkle with remaining 1/2 teaspoon salt and remaining 1/4 teaspoon pepper. Bring to a boil; reduce heat, and simmer, uncovered, 10 minutes (if fennel slices separate, arrange pieces in 4 circles). Place fillets on top of fennel slices; spoon orange juice mixture over fillets. Bake at 425° for 10 minutes or until fish flakes easily when tested with a fork.

While fish cooks, combine chopped fennel fronds, butter, lime juice, and chopped garlic in a bowl; stir well.

Using a spatula, gently lift fennel and fish out of pan, and place in wide, shallow bowls. Spoon pan juices over fish, and top with fennel butter.

Note:

Oxmoor House Healthy Eating Collection

January 2006
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