Oven-Roasted Whole Fish Recipe

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Oven-Roasted Whole Fish
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Ingredients:

Directions:

  1. Preheat the oven to 500°. On a large rimmed baking sheet, spread the bay leaves and 6 of the fennel stalks in an even layer. Bake until well browned, about 3 minutes for the bay leaves and 6 minutes for the fennel stalks.
  2. Make 3 crosswise slashes down to the bone on each side of the fish. Season the fish inside and out with salt and pepper and coat it generously all over with olive oil. Put 2 bay leaves in each slash and put the rest of the bay leaves in the cavity, along with the baked fennel stalks. Using a bamboo skewer, close the fish.
  3. Set an oiled cast-iron griddle or very sturdy baking sheet over 2 burners over moderate heat. Put the remaining 6 fennel stalks on the griddle and cook until browned, about 5 minutes. Set the fish on the fennel stalks, transfer the griddle to the oven and roast for about 18 minutes, or until the fish is just cooked through; the flesh should flake easily when lightly pressed. Transfer the fish to a platter along with any juices from the griddle and season with salt and pepper. Using 2 forks, lift the fish off the bones and arrange on plates. Pass the olive oil and lemon wedges at the table.
  4. Wine Recommendation: Dishes with a smoky character pair well with full-bodied whites, like the fragrant 1998 Alderbrook Viognier. The 1997 Matanzas Creek Chardonnay also harmonizes with smoky flavors.
  5. Notes: Dried fennel stalks, which add a subtle anise flavor to the fish, are available at specialty food stores.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 256.33 Kcal (1073 kJ)
Calories from fat 7.51 Kcal
% Daily Value*
Total Fat 0.83g 1%
Cholesterol 13.22mg 4%
Sodium 387.52mg 16%
Potassium 3001.4mg 64%
Total Carbs 50.92g 17%
Dietary Fiber 21.68g 87%
Protein 13.01g 26%
Vitamin C 85.4mg 142%
Iron 8mg 45%
Calcium 367mg 37%
Amount Per 100 g
Calories 34.8 Kcal (146 kJ)
Calories from fat 1.02 Kcal
% Daily Value*
Total Fat 0.11g 1%
Cholesterol 1.8mg 4%
Sodium 52.61mg 16%
Potassium 407.45mg 64%
Total Carbs 6.91g 17%
Dietary Fiber 2.94g 87%
Protein 1.77g 26%
Vitamin C 11.6mg 142%
Iron 1.1mg 45%
Calcium 49.8mg 37%

* 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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Recipe Tags

Weightwatchers Points

  • 4.4
    Points
  • 5
    PointsPlus

Good Points

  • low calorie,
  • fat free,
  • saturated fat free,
  • low sodium,
  • cholesterol free,
  • sugar free,
  • good source of fiber

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