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Cod with Fennel, Dill and Tomato (Rachael Ray) Recipe

Cod with Fennel, Dill and Tomato (Rachael Ray) Recipe

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Cod with Fennel, Dill and Tomato (Rachael Ray)

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Ingredients:

Serving

4 (8-oz) portions cod fish
2 wedges lemon
salt
2 tbsp extra-virgin olive oil , 2 turns of the pan
1 bulb fennel, quartered , core cut away, thinly sliced
1 small to medium yellow skinned onion, thinly sliced
1/2 cup dry white wine
1 cup chicken broth
1 (15- oz) can diced tomatoes, drained
black pepper
a few large sprigs, in tact, plus 2 tbsp chopped dill

Directions:

Preheat oven to 375 degrees F.
Rinse fish and squeeze lemon juice over it. Season the fish with a little salt and reserve.
Heat a large oven proof pan over medium heat. Add extra-virgin olive oil, fennel and onion and season with salt. Saute fennel and onions 7 to 8 minutes then add white wine and reduce a minute, then add broth. Add tomatoes and season with salt and pepper. Set fish into pan and spoon juices over the cod. Add a few sprigs dill to the broth and set the pan into the hot oven to cook. Cook 12 minutes, until fish is opaque. To serve, arrange cod on plate, top with vegetables and chopped fresh dill.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	162.92 Kcal (682 kJ)
Calories from fat	83.93 Kcal
		% Daily Value*
Total Fat	9.33g	14%
Cholesterol	13.32mg	4%
Sodium	335.44mg	14%
Potassium	421.61mg	9%
Total Carbs	6.97g	2%
Sugars	0.61g	2%
Dietary Fiber	2.28g	9%
Protein	5.12g	10%
Vitamin C	14.3mg	24%
Iron	0.6mg	3%
Calcium	42.2mg	4%

Amount Per 100 g
Calories	5.82 Kcal (24 kJ)
Calories from fat	3 Kcal
		% Daily Value*
Total Fat	0.33g	14%
Cholesterol	0.48mg	4%
Sodium	11.98mg	14%
Potassium	15.05mg	9%
Total Carbs	0.25g	2%
Sugars	0.02g	2%
Dietary Fiber	0.08g	9%
Protein	0.18g	10%
Vitamin C	0.5mg	24%
Calcium	1.5mg	4%

* 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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