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Braised Fish with Fennel, Tomatoes and Olives Recipe

Braised Fish with Fennel, Tomatoes and Olives Recipe

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Braised Fish with Fennel, Tomatoes and Olives

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Ingredients:

Serving

1 cup chopped fennel or celery
1 cup chopped tomatoes
1/2 cup water or bottled clam juice
1 bay leaf
1/2 tsp fennel seeds , crushed in mortar with pestle
4 5- to 6- oz orange roughy , turbot or cod fillets
1 tbsp fresh lemon juice
1 tbsp olive oil
3 tbsp sliced fresh basil
2 tbsp chopped brine-cured black olives (such as kalamata)

Directions:

Preheat oven to 450°F. Combine first 5 ingredients in metal baking pan. Season fish with salt and pepper; place atop vegetables. Cover with foil. Bake until fish is just cooked through, about 15 minutes.
Using spatula, transfer fish to plate; cover with foil and keep warm. Place baking pan with vegetables atop stovetop burner; bring to boil. Boil until liquid is reduced by half, about 5 minutes. Mix in lemon juice, oil and 1 tablespoon basil. Season with salt and pepper.
Place one fish fillet on each of 4 plates. Top with vegetable mixture, dividing equally. Sprinkle with remaining 2 tablespoons basil and olives.
Per Serving: calories, 230; fat, 14 g; cholesterol, 28 mg; sodium, 149 mg Nutritional analysis provided by Bon Appétit

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	93.97 Kcal (393 kJ)
Calories from fat	47.19 Kcal
		% Daily Value*
Total Fat	5.24g	8%
Cholesterol	25.5mg	9%
Sodium	156.1mg	7%
Potassium	281.89mg	6%
Total Carbs	4.18g	1%
Sugars	1.46g	6%
Dietary Fiber	1.25g	5%
Protein	7.72g	15%
Vitamin C	10.8mg	18%
Iron	0.8mg	4%
Calcium	29mg	3%

Amount Per 100 g
Calories	60.29 Kcal (252 kJ)
Calories from fat	30.28 Kcal
		% Daily Value*
Total Fat	3.36g	8%
Cholesterol	16.36mg	9%
Sodium	100.15mg	7%
Potassium	180.86mg	6%
Total Carbs	2.68g	1%
Sugars	0.94g	6%
Dietary Fiber	0.8g	5%
Protein	4.95g	15%
Vitamin C	6.9mg	18%
Iron	0.5mg	4%
Calcium	18.6mg	3%

* 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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