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Ингредиенты
- 1 x fresh fennel bulb - (abt 1 lb)
- 2 Tbsp. extra virgin olive oil
- 2 sm garlic cloves minced
- 1 x strip orange rind - (1" long)
- 1/2 tsp dry fennel seeds
- 1/4 c. anise flavored liquor such as Pernod
- 1 c. minced peeled seeded minced tomato (if using fresh, will need 3/4 lb)
- 2 Tbsp. butter Salt to taste Freshly-grnd black pepper to taste
- 1 1/2 lb boneless skinless bluefish fillets
- 1 sm yellow bell pepper seeded, and cut into 1/4" dice for garnish Snipped chives for garnish (optional)
Инструкции
- Throw away the feathery green tops of the fennel, core and cut the bulb into 1-inch pcs. Heat 2 Tbsp. of the extra virgin olive oil in a 9-inch skillet. Add in the fennel, garlic, orange rind, fennel seeds, liquor, salt and pepper. Cover and simmer, over medium heat for 10 min.
- After 10 min add in the tomatoes, recover and simmer for 10 min longer. Remove the cover and check the liquid in the pan. If there is a good deal remaining, evaporate it till the mix look syrupy. Remove the orange rind. Turn the heat off and stir in the butter. Season to taste with salt and pepper; cold to room temperature.
- Season the bluefish fillets with salt and pepper, and set them, skin-side down in a generously buttered baking/serving dish large sufficient to hold the fillets in a single layer. Spoon the cooled vegetable mix over the fish, cover with foil and store in the refrigerator for up to 12 hrs.
- To bake and serve, remove the fish from the refrigerator 30 min before baking. Preheat the oven to 375 degrees and bake 20 to 25 min covered with foil till the center no longer looks translucent/soft but opaque. Remove from oven and serve; garnish with yellow bell pepper and chives.
- This recipe yields 4 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 266g | |
| Recipe makes 4 servings | |
| Calories 349 | |
| Calories from Fat 169 | 48% |
| Total Fat 19.04g | 24% |
| Saturated Fat 4.92g | 20% |
| Trans Fat 0.0g | |
| Cholesterol 111mg | 37% |
| Sodium 166mg | 7% |
| Potassium 997mg | 28% |
| Total Carbs 8.38g | 2% |
| Dietary Fiber 2.8g | 9% |
| Sugars 0.91g | 1% |
| Protein 36.26g | 58% |
