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Fennel is often paired with fish, but you can easily substitute chopped, seeded, and peeled tomato, if you prefer. Use this versatile preparation with almost any small whole fish and your favorite fresh herbs.

Recipe by Cooking Light August 2009

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Credit: Oxmoor House

Recipe Summary

hands-on:
8 mins
total:
40 mins
Yield:
4 servings (serving size: about 5 ounces fish and 1/4 cup vegetable mixture)
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Preheat oven to 400°.

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  • Score skin of each fish with 3 diagonal cuts. Rub inside flesh of each fish with 2 1/2 teaspoons olive oil; drizzle each fish with 4 1/2 teaspoons lemon juice. Sprinkle flesh evenly with salt and black pepper. Place both fish on a rimmed baking sheet coated with cooking spray. Place 3 tablespoons onion, 1 tablespoon fennel, 2 rosemary sprigs, and 2 oregano sprigs inside each fish. Rub skin of each fish with 1/2 teaspoon remaining oil; drizzle each with 1 1/2 teaspoons remaining juice.

  • Roast at 400° for 30 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.

Chef's Notes

This recipe appeared in The New Way to Cook Light (2012) and in the November, 2012 25th anniversary issue.

Nutrition Facts

251 calories; fat 9.2g; saturated fat 1.5g; mono fat 5.4g; poly fat 1.6g; protein 37.5g; carbohydrates 2.7g; fiber 0.4g; cholesterol 67mg; iron 0.4mg; sodium 378mg; calcium 63mg.
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