Sustainable Choice.For an alternate preparation, Seaver recommends placing the caponata and fillets in a baking dish and baking low and slow at 275° for 20 minutes or until desired degree of doneness.

Recipe by Cooking Light August 2015


Credit: Brian Woodcock; Styling: Claire Spollen

Recipe Summary

20 mins
45 mins
Serves 4 (serving size: 1 fillet and about 1 cup caponata)


Ingredient Checklist


Instructions Checklist
  • Remove fronds from fennel bulb; finely chop fronds to measure 2 tablespoons. Remove stalks and tough outer leaves from fennel bulb; discard. Finely chop bulb to measure 3/4 cup. Reserve remaining bulb for another use.

  • Heat a large Dutch oven over medium-high heat. Add oil to pan; swirl to coat. Add almonds; sauté 2 minutes or until toasted. Add chopped fennel bulb, squash, and next 4 ingredients (through poblano); cook 5 minutes. Add tomato, raisins, vinegar, and 1/8 teaspoon salt; cook 15 minutes or until squash is tender, stirring occasionally. Remove pan from heat; cool slightly. Stir in cilantro and lemon juice.

  • Preheat grill to medium-high heat. Sprinkle fillets with remaining 1/8 teaspoon salt. Add fillets to grill rack coated with cooking spray; grill 3 minutes. Turn and grill 2 minutes or until desired degree of doneness. Place 1 cup squash mixture on each of 4 plates; top with fillets. Sprinkle with chopped fennel fronds.

Chef'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

Nutrition Facts

429 calories; fat 15.7g; saturated fat 2.3g; mono fat 8.9g; poly fat 3g; protein 35g; carbohydrates 40g; fiber 7g; cholesterol 136mg; iron 3mg; sodium 309mg; calcium 135mg.