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Bluefish with Fennel and Tomato Sauce















Low Cholesterol, Trans-fat Free, Low Carb, Low Sodium


1 each fennel bulb
2 tablespoons olive oil
2 cloves garlic
1 strip orange zest
1 inch
½ teaspoon fennel seeds
¼ cup liqueur
anise flavor
1 cup tomatoes
peeled, seeded, chopped
2 tablespoons butter
1 x salt and black pepper
1 ½ pound bluefish
boneless, skinless
1 small sweet yellow bell peppers
seeded, cut into 1/4 inch dice for garnish
1 x chives
for garnish, optional


Discard the feathery green tops of the fennel, core and cut the bulb into 1inch pieces.

Heat 2 tablespoons of the olive oil in a 9 inch skillet.

Add the fennel, garlic, orange rind, fennel seeds, liquor, salt and pepper.

Cover and simmer, over medium heat for 10 minutes.

After 10 minutes add the tomatoes, recover and simmer for 10 minutes longer.

Remove the cover and check the liquid in the pan.

If there is a good deal remaining, evaporate it until the mixture look syrupy.

Remove the orange rind.

Turn the heat off and stir in the butter.

Season to taste with salt and pepper; cool to room temperature.

Season the bluefish fillets with salt and pepper, and set them, skin side down in a generously buttered baking/serving dish large enough to hold the fillets in a single layer.

Spoon the cooled vegetable mixture over the fish, cover with foil and store in the refrigerator for up to 12 hours.

To bake and serve, remove the fish from the refrigerator 30 minutes before baking.

Preheat the oven to 375℉ (190℃) and bake 20 to 25 minutes covered with foil until the center no longer looks translucent but opaque.

Remove from oven and serve; garnish with yellow bell pepper and chives.


* not incl. in nutrient facts

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Nutrition Facts

Serving Size 63g (2.2 oz)
Amount per Serving
Calories 12291% of calories from fat
 % Daily Value *
Total Fat 12g 19%
Saturated Fat 5g 23%
Trans Fat 0g
Cholesterol 15mg 5%
Sodium 44mg 2%
Total Carbohydrate 1g 1%
Dietary Fiber 1g 3%
Sugars g
Protein 2g
Vitamin A 11% Vitamin C 12%
Calcium 2% Iron 2%
* based on a 2,000 calorie diet How is this calculated?


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