A healthy, savory baked fish with fennel and tomatoes and sauce that will leave your guests salivating for more.
Prep Time30 minutesmins
Cook Time20 minutesmins
Total Time50 minutesmins
Servings: 6servings
Calories: 254kcal
Author: Lucy Brewer
Ingredients
Fish
4cupsthinly sliced fennel bulb, (2-3 small bulbs)
1 ½tablespoonsolive oil, divided
1teaspoonkosher salt, divided
1teaspoonblack pepper, divided
2teaspoonsdried oregano, divided
1teaspoonlemon zest
1teaspoonfennel seeds
3garlic cloves, minced
1cupdry white wine
4tablespoonsfresh flat-leaf parsley, chopped
1tablespoongrated orange rind
28-oz.can whole tomatoes, drained and chopped
6fillets firm white fish, about 6 ounces each
Salt and pepper to taste for sprinkling
A little olive oil for drizzling
Salmoriglio Sauce
½cupextra virgin olive oil
½cupfresh lemon juice
4tablespoonschopped fresh oregano
4tablespoonschopped fresh parsley
4garlic cloves, finely minced
2tablespoonlemon zest
1teaspoonkosher salt
Freshly ground black pepper and additional salt to taste
Instructions
Fish
Preheat oven to 450°. Toss fennel with 1 tablespoon olive oil, ½ teaspoon salt, ½ teaspoon pepper, 1/2 teaspoon oregano, and the lemon zest, and roast 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 on medium heat. 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. 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.