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Cod with Fennel and Onion (Rachael Ray) Recipe

Cod with Fennel and Onion (Rachael Ray) Recipe

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Ingredients:

Serving

1 large build fennel, trimmed of tough tops -- reserving 2 tbsp of the fronds
2 tbsp extra-virgin olive oil
1 medium to large yellow skinned onion, thinly sliced
salt and pepper
1 cup white wine
1 large or 2 medium russet potatoes, peeled and very thinly sliced
1 cup chicken stock
1 1/2 to 1 3/4 lb cod, cut into 4 portions, 6 to 8 oz each
1/4 cup chopped flat-leaf parsley , a couple of handfuls
crusty bread , to pass at table

Directions:

Heat a large, deep skillet over medium high heat and preheat oven to 425 degrees F.
Cut tops off the fennel bulb. Reserve a few tablespoons of fronds (lacy dill-like greens) and chop. Quarter the bulb, then cut into each quarter on an angle to remove the core. Thinly slice the fennel.
Add extra-virgin olive oil, fennel and onion to the pan and saute them, stirring frequently, 5 minutes. Season with salt. Add wine and reduce by half. Add potatoes to the pan in thin layers, completely covering the fennel and onions, working all the way to the edges of the pan. Pour the stock evenly over the pan. Season fish with salt and pepper. Arrange the fish on the potatoes. Bring the liquids to a bubble. Cover the pan and transfer to oven. Bake fish 15 minutes, until opaque, then uncover and bake for 2 or 3 minutes more. Transfer fish and vegetables to shallow bowls or dinner plates and garnish with parsley and fronds. Spoon juices down over the food. Serve with crusty bread for dipping.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	253.89 Kcal (1063 kJ)
Calories from fat	99.56 Kcal
		% Daily Value*
Total Fat	11.06g	17%
Cholesterol	28.43mg	9%
Sodium	272.04mg	11%
Potassium	533.18mg	11%
Total Carbs	15.67g	5%
Sugars	2.26g	9%
Dietary Fiber	1.53g	6%
Protein	11.99g	24%
Vitamin C	9mg	15%
Iron	0.7mg	4%
Calcium	30.1mg	3%

Amount Per 100 g
Calories	98.67 Kcal (413 kJ)
Calories from fat	38.69 Kcal
		% Daily Value*
Total Fat	4.3g	17%
Cholesterol	11.05mg	9%
Sodium	105.72mg	11%
Potassium	207.21mg	11%
Total Carbs	6.09g	5%
Sugars	0.88g	9%
Dietary Fiber	0.59g	6%
Protein	4.66g	24%
Vitamin C	3.5mg	15%
Iron	0.3mg	4%
Calcium	11.7mg	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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