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Baked Fish with Vegetables

 

198

Yield

6

servings

Prep

20

min

Cook

40

min

Ready

60

min

Trans-fat Free, Good source of fiber
 

Ingredients

2 pounds red snapper fillets
sea bass fillets, or whole
1 x salt and black pepper
*
2 ½ each lemons
halved
2 teaspoons fennel seeds
½ cup butter
or margarine
1 each onions
thinly sliced
2 medium potatoes
peeled and very thinly sliced
2 each tomatoes
peeled and quartered
½ cup white wine
*
3 tablespoons pernod
*
1 x parsley leaves
fresh, chopped
*

Directions

Season fish inside and out with salt and pepper to taste and juice of ½ lemon. If fillets are used, sprinkle both sides with salt, pepper and lemon juice. Place fennel leaves or seeds inside fish or sprinkle over fillets.

Melt butter in large skillet. Brown fish on both sides. Transfer fish and juices to 13- x 9-inch baking pan. Arrange onion and potato slices around fish and bake at 375℉ (190℃) 30 minutes.

Add tomatoes, pour wine over fish and sprinkle with Pernod. Bake 10 minutes longer or until fish flakes easily with fork and potatoes are done.

Serve from baking dish or arrange fish on large platter with tomatoes, potatoes and onions. Pour juices over fish and sprinkle with parsley. Garnish with remaining lemon halves.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 321g (11.3 oz)
Amount per Serving
Calories 40341% of calories from fat
 % Daily Value *
Total Fat 18g 28%
Saturated Fat 10g 52%
Trans Fat 0g
Cholesterol 112mg 37%
Sodium 202mg 8%
Total Carbohydrate 6g 6%
Dietary Fiber 3g 12%
Sugars g
Protein 84g
Vitamin A 20% Vitamin C 53%
Calcium 9% Iron 6%
* based on a 2,000 calorie diet How is this calculated?

 

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