Directions:
- Sprinkle fillets evenly with salt and pepper. Heat a large nonstick skillet over medium-high heat; coat pan and fillets with cooking spray. Add fish to pan, skin sides up. Cook 3 minutes or until lightly browned. Remove from pan.
- Coat pan with cooking spray. Add fennel and onion; sauté 3 minutes. Add tomato, tapenade, and lemon juice; stir well. Return fillets to pan, nestling them into fennel mixture. Cover and cook 7 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Spoon fennel mixture over fillets to serve.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 77.65 Kcal (325 kJ) | ||
| Calories from fat | 15.58 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.73g | 3% | |
|---|---|---|---|
| Cholesterol | 10.48mg | 3% | |
| Sodium | 463.52mg | 19% | |
| Potassium | 498.99mg | 11% | |
| Total Carbs | 8.17g | 3% | |
| Sugars | 2.17g | 9% | |
| Dietary Fiber | 2.53g | 10% | |
| Protein | 7.15g | 14% | |
| Vitamin C | 17.9mg | 30% | |
| Iron | 22.8mg | 127% | |
| Calcium | 50.5mg | 5% | |
| Amount Per 100 g | |||
| Calories | 46.69 Kcal (195 kJ) | ||
| Calories from fat | 9.36 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.04g | 3% | |
|---|---|---|---|
| Cholesterol | 6.3mg | 3% | |
| Sodium | 278.68mg | 19% | |
| Potassium | 300mg | 11% | |
| Total Carbs | 4.91g | 3% | |
| Sugars | 1.3g | 9% | |
| Dietary Fiber | 1.52g | 10% | |
| Protein | 4.3g | 14% | |
| Vitamin C | 10.8mg | 30% | |
| Iron | 13.7mg | 127% | |
| Calcium | 30.4mg | 5% | |
* 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.
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