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5 from 1 vote

Baked Fish with Fennel and Tomatoes

A healthy, savory baked fish with fennel and tomatoes and sauce that will leave your guests salivating for more.
Prep Time30 mins
Cook Time20 mins
Total Time50 mins
Servings: 6 servings
Calories: 254kcal
Author: Lucy Brewer

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

  • 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.
  • 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.
  • 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.
  • 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.

Salmoriglio Sauce

  • Whisk olive oil slowly into lemon juice then whisk in the other ingredients.