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Baked Fish with Fennel and Tomatoes

The major premise behind In In a Southern Kitchen is “doing life together.” We practice that at every opportunity, whether with friends or family. It’s not uncommon for us to throw together a dinner party for ten or more on the spur of the moment. For those times that we do plan in advance, I like to keep a collection of dishes that can be made ahead and finished while guests are arriving.

fishplated

This recipe for baked fish is perfect for any size dinner party. I’ve used it for a gathering of twenty and for a quiet evening with just one other couple. Everything can be prepared early and set in the fridge until just before my guests arrive or while serving appetizers. There is such a burst of Mediterranean flavor coming from the roasted fennel, tomatoes, garlic, oregano, and lemon — you can almost imagine yourself sitting by an azure sea under the warm sun, enjoying a glass of chilled white wine while dining on a perfectly seasoned piece of fish.

The original recipe came from Cooking Light magazine and I’ve made very few changes (my changes probably make it a little less friendly on the waistline). It’s one of my favorite Cooking Light recipes, and I especially love the roasted fennel.

Toss sliced fennel with olive oil, salt, pepper, oregano and lemon zest and roast for about thirty minutes, or until lightly browned and tender.

Baked Fish

In a large skillet, heat more olive oil and add fennel seeds and garlic. Saute about a minute then add a can of tomatoes, wine, parsley, orange rind, oregano, salt and pepper. Bring to a boil, reduce heat and simmer for about ten minutes.

tomatoes2

Arrange fillets over the fennel and sprinkle with salt and pepper, then drizzle a little olive oil on top–probably about 1 teaspoon. I used sea bass, but you could use swordfish or halibut or any firm white fish.

fish

Pour tomato mixture over the fillets. At this point, you can cover and place in the fridge until ready to finish. Take the dish out of the fridge at least thirty minutes prior to finishing so it can come to room temperature. Bake at 450° for 20 minutes or until the fish flakes easily when tested with a fork. Serve with Salmoriglio Sauce. 

fishplated

Try this for your next dinner party or even a weeknight special dinner for your family. Enjoy!

Lucy

Baked Fish with Fennel and Tomatoes

Baked Fish with Fennel and Tomatoes

Yield: 6 servings
Prep Time: 30 minutes
Cook Time: 20 minutes
Total Time: 50 minutes

A healthy, savory baked fish with fennel and tomatoes and sauce that will leave your guests salivating for more.

Ingredients

Fish

  • 4 cups thinly sliced fennel bulb, (about 3 small bulbs)
  • 1 tablespoon olive oil, divided
  • 1 teaspoon kosher salt, divided
  • 1 teaspoon black pepper, divided
  • 2 teaspoons dried oregano, divided
  • 1 teaspoon lemon zest
  • 1 teaspoon fennel seeds
  • 3 garlic cloves, minced
  • 1 cup dry white wine
  • 4 tablespoons fresh flat-leaf parsley, chopped
  • 1 tablespoon grated orange rind
  • 28-oz. can whole tomatoes, drained and chopped
  • 6 fillets firm white fish, about 6 ounces each
  • Salt and pepper to taste for sprinkling
  • A little olive oil for drizzling

Salmoriglio Sauce

  • ¼ cup extra virgin olive oil
  • ¼ cup fresh lemon juice
  • 2 tablespoons chopped fresh oregano
  • 2 tablespoons chopped fresh parsley
  • 3 garlic cloves, finely minced
  • 1 tablespoon lemon zest
  • 1 teaspoon kosher salt
  • Freshly ground black pepper to taste

Instructions

Fish

  1. Preheat oven to 450°. Toss fennel with ½ tablespoon olive oil, ½ teaspoon salt, ½ teaspoon pepper, ¼ teaspoon oregano and the lemon zest and roast at 450 for about thirty minutes, or until lightly browned and tender.
  2. In a large skillet, heat ½ tablespoon olive oil and add fennel seeds and garlic. Saute 1 minute then add tomatoes, wine, parsley, orange rind, 1 ½ teaspoons oregano, ½ teaspoon salt and ½ teaspoon pepper. Bring to a boil, reduce heat and simmer for about ten minutes.
  3. Sprinkle fillets with salt and pepper and drizzle a little olive oil on top – probably about 1 teaspoon. Spread fillets over the fennel and pour tomato mixture over the fillets.
  4. At this point, you can cover and place in the fridge until ready to finish. Take the dish out of the fridge at least thirty minutes prior to finishing so it can come to room temperature.
  5. Bake at 450° for 20 minutes or until the fish flakes easily when tested with a fork. Serve with Salmoriglio Sauce.

Salmoriglio Sauce

  1. Whisk olive oil slowly into lemon juice then whisk in the other ingredients.
Nutrition Information:
Yield: 6 Serving Size: 6 servings
Amount Per Serving: Calories: 254Saturated Fat: 1gCholesterol: 48mgSodium: 873mgCarbohydrates: 8gFiber: 2gProtein: 21g

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