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Sea Bass and Spicy Tomato Sauce Over Braised Fennel Recipe

Sea Bass and Spicy Tomato Sauce Over Braised Fennel Recipe

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Sea Bass and Spicy Tomato Sauce Over Braised Fennel

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Ingredients

Count

Nutrition

159

Calories

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Ingredients:

Serving

2 large fennel bulbs, preferably with fronds (sometimes called anise; about 2 lb total), fronds reserved and stalks discarded
1 large onion , halved lengthwise, 1 half cut lengthwise into 1/4-inch-thick slices and the other half chopped
1/2 tsp anchovy paste
2 1/2 tsp extra-virgin olive oil
1 cup fat-free chicken broth
1/4 to 1/2 tsp dried hot red pepper flakes
1 (14-oz) can whole tomatoes in juice
4 (5-oz) skinless sea bass fillets (3/4 inch thick), bones removed

Directions:

Chop enough fennel fronds, if using, to measure 2 tablespoons. Quarter fennel bulbs lengthwise, then cut lengthwise into 1/4-inch-thick slices.
Cook fennel bulbs, sliced onion, and anchovy paste in 1 1/2 teaspoons oil in a 12-inch heavy nonstick skillet over moderate heat, stirring, until coated, about 1 minute. Season with salt and pepper, then add broth and braise, covered, stirring occasionally, until vegetables are tender, about 20 minutes.
Remove lid and boil, stirring occasionally, until liquid is evaporated, about 10 minutes. Transfer fennel mixture to a 1 1/2-quart shallow gratin or other shallow 9-inch ceramic or glass baking dish.
Preheat oven to 450°F.
While fennel mixture is braising, cook chopped onion, red pepper flakes, and salt to taste in remaining teaspoon oil in an 8-inch nonstick skillet over moderate heat, stirring occasionally, until onion is softened, 3 to 4 minutes. Add tomatoes with juice and simmer, breaking up tomatoes with a spoon and stirring occasionally, until very thick, 15 to 20 minutes.
Arrange fish fillets on top of fennel mixture and season with salt. Spoon tomato sauce over fish. Cover with a sheet of parchment paper or wax paper, then cover baking dish tightly with foil and bake in middle of oven until fish is just cooked through, 20 to 25 minutes. Sprinkle with fennel fronds.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	158.67 Kcal (664 kJ)
Calories from fat	42.15 Kcal
		% Daily Value*
Total Fat	4.68g	7%
Cholesterol	16.26mg	5%
Sodium	410.84mg	17%
Potassium	1083.11mg	23%
Total Carbs	20.75g	7%
Sugars	1.8g	7%
Dietary Fiber	7.57g	30%
Protein	8.78g	18%
Vitamin C	31.6mg	53%
Iron	2.4mg	13%
Calcium	141.4mg	14%

Amount Per 100 g
Calories	43.72 Kcal (183 kJ)
Calories from fat	11.61 Kcal
		% Daily Value*
Total Fat	1.29g	7%
Cholesterol	4.48mg	5%
Sodium	113.21mg	17%
Potassium	298.45mg	23%
Total Carbs	5.72g	7%
Sugars	0.5g	7%
Dietary Fiber	2.09g	30%
Protein	2.42g	18%
Vitamin C	8.7mg	53%
Iron	0.7mg	13%
Calcium	39mg	14%

* 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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