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Bluefish with Fennel and Tomato Sauce (Michele Urvater) Recipe

Bluefish with Fennel and Tomato Sauce (Michele Urvater) Recipe

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Bluefish with Fennel and Tomato Sauce (Michele Urvater)

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Ingredients:

Serving

1 fresh fennel bulb (about 1 lb)
2 tbsp olive oil
2 small garlic cloves, chopped
1 inch strip of orange rind
1/2 tsp dry fennel seeds
1/4 cup anise flavored liquor such as pernod
1 cup peeled and seeded chopped tomato (if using fresh ; will need 3/4 lb)
2 tbsp butter
salt and freshly ground black pepper
1 1/2 lb boneless skinless bluefish fillets
1 small yellow bell pepper, seeded and cut into 1/4inch dice for garnish
snipped chives for garnish , optional

Directions:

Discard the feathery green tops of the fennel, core and cut the bulb into 1inch pieces. Heat 2 tablespoons of the olive oil in a 9inch skillet. Add the fennel, garlic, orange rind, fennel seeds, liquor, salt and pepper. Cover and simmer, over medium heat for 10 minutes.
After 10 minutes add the tomatoes, recover and simmer for 10 minutes longer. Remove the cover and check the liquid in the pan. If there is a good deal remaining, evaporate it until the mixture look syrupy. Remove the orange rind. Turn the heat off and stir in the butter. Season to taste with salt and pepper; cool 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 enough to hold the fillets in a single layer. Spoon the cooled vegetable mixture over the fish, cover with foil and store in the refrigerator for up to 12 hours.
To bake and serve, remove the fish from the refrigerator 30 minutes before baking. Preheat the oven to 375 degrees and bake 20 to 25 minutes covered with foil until the center no longer looks translucent but opaque. Remove from oven and serve; garnish with yellow bell pepper and chives.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	374.02 Kcal (1566 kJ)
Calories from fat	176.45 Kcal
		% Daily Value*
Total Fat	19.61g	30%
Cholesterol	115.6mg	39%
Sodium	136.69mg	6%
Potassium	1066.9mg	23%
Total Carbs	11.62g	4%
Sugars	5.19g	21%
Dietary Fiber	3.28g	13%
Protein	35.5g	71%
Vitamin C	59.7mg	100%
Vitamin A	0.8mg	27%
Iron	13.2mg	74%
Calcium	66.3mg	7%

Amount Per 100 g
Calories	106.43 Kcal (446 kJ)
Calories from fat	50.21 Kcal
		% Daily Value*
Total Fat	5.58g	30%
Cholesterol	32.9mg	39%
Sodium	38.9mg	6%
Potassium	303.6mg	23%
Total Carbs	3.31g	4%
Sugars	1.48g	21%
Dietary Fiber	0.93g	13%
Protein	10.1g	71%
Vitamin C	17mg	100%
Vitamin A	0.2mg	27%
Iron	3.8mg	74%
Calcium	18.9mg	7%

* 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.

Tastes

salty
savory
bitter
sweet

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