Directions:
- Coarsely grind fennel seeds and red pepper flakes in a spice mill or with a mortar and pestle. Alternatively, place in a resealable freezer bag. Crush with a rolling pin or large skillet. Set aside.
- Heat oil in a large skillet over medium-low heat. Add sliced fennel, season with salt and pepper, and cook, stirring often, until soft, 10-12 minutes. Add spices and cook, stirring often, until spices are beginning to darken, about 1 minute.
- Add marinara sauce and 1/2 cup water to skillet; bring to a simmer and cook to meld flavors, about 5 minutes. Season with salt and pepper.
- Season fish with salt and pepper and fold fillets in thirds or in half to form packets. Place fillets in sauce. Cover skillet and reduce heat to medium-low. Cook until fish is opaque and beginning to flake, 12-15 minutes.
- Divide fennel-tomato sauce and fish among shallow bowls. Sprinkle tarragon and fennel fronds over.
- Per serving: 190 calories, 5 g fat, 2 g fiber Nutritional analysis provided by Bon Appétit
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 173.26 Kcal (725 kJ) | ||
| Calories from fat | 60.4 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.71g | 10% | |
|---|---|---|---|
| Cholesterol | 52.8mg | 18% | |
| Sodium | 738.18mg | 31% | |
| Potassium | 713.23mg | 15% | |
| Total Carbs | 11.39g | 4% | |
| Sugars | 5.33g | 21% | |
| Dietary Fiber | 3.68g | 15% | |
| Protein | 15.14g | 30% | |
| Vitamin C | 9mg | 15% | |
| Iron | 1.5mg | 9% | |
| Calcium | 80.9mg | 8% | |
| Amount Per 100 g | |||
| Calories | 65.48 Kcal (274 kJ) | ||
| Calories from fat | 22.83 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.54g | 10% | |
|---|---|---|---|
| Cholesterol | 19.96mg | 18% | |
| Sodium | 278.98mg | 31% | |
| Potassium | 269.55mg | 15% | |
| Total Carbs | 4.31g | 4% | |
| Sugars | 2.01g | 21% | |
| Dietary Fiber | 1.39g | 15% | |
| Protein | 5.72g | 30% | |
| Vitamin C | 3.4mg | 15% | |
| Iron | 0.6mg | 9% | |
| Calcium | 30.6mg | 8% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
Try this similar recipes
-
Roasted Peach and Shrimp Salad
Red pepper flakes, Olive oil, Honey, Kosher salt and 10 more.. -
Fennel, Beet and Orange Salad with Olives
Beets, trimmed, Grated orange peel, Dijon mustard and 6 more.. -
Kohlrabi Salad in Fennel Seed Dressing
Kohlrabi , bulbs, Carrot, peeled and 8 more.. -
My Greek Salad
Kalamata olives, pitted, Romaine lettuce, chopped and 17 more.. -
Creamy Fennel and Potato Soup
Olive oil and 8 more..
Also Try
-
-
Cod Poached in Spicy Tomato Broth
Olive oil, Bottled minced garlic, Water, Dry white wine and 5 more.. -
-
-
Moroccan Meatballs in Spicy Tomato Sauce
Dry breadcrumbs, Dried currants, Chopped onion, Salt and 16 more.. -
Flounder Rolls with Cherry Tomatoes and Spinach
Olive oil, divided, Chopped shallots, Minced fresh garlic and 11 more.. -
-
Poached Salmon with Mustard Sauce
Thick crosscut salmon fillets, skin on (about 3 lb. total... and 15 more.. -
Poached Salmon with Tarragon Sauce
Plain yogurt, Fat-free mayonnaise, Sliced green onion and 9 more.. -
Get Your Recipe of Health!
Follow RecipeOfHealth on Facebook!
