Tilapia with Fennel and Tomato
Serves 6
Time 35 min
The fennel-infused broth in this dish is delicious, so make sure to sop it up with hunks of crusty whole wheat bread or steamed basmati rice.
Special Diets:
Ingredients
- 1 teaspoon extra-virgin olive oil
- 1 small yellow onion, finely chopped
- 1 clove garlic, finely chopped
- 2 small fennel bulbs, quartered and thinly sliced
- 1 leek, white portion only, thinly sliced
- 1/2 teaspoon fine sea salt
- 1 (14.5-ounce) can Italian-style diced tomatoes
- 1/2 cup dry white wine
- 1 teaspoon saffron threads
- 6 (5- to 6-ounce) tilapia fillets
- 1/4 teaspoon ground black pepper
Method
Heat oil in a large skillet over medium heat.
Add onion and garlic and cook, stirring occasionally, until fragrant, about 1 minute.
Add fennel and leek and cook, stirring occasionally, until beginning to soften, about 3 minutes.
Season with salt and pepper.
Add 1 cup water, tomatoes, wine and saffron and simmer for 5 minutes.
Push vegetables to the side and arrange fish in the skillet, then cover with vegetables.
Cover skillet, lower heat to low and simmer until fish is just cooked through, 10 to 12 minutes.
Serve fish with vegetables and broth spooned over the top.
Nutritional Info:
Per serving: 210 calories (30 from fat), 3.5g total fat, 1g saturated fat, 70mg cholesterol, 450mg sodium, 13g carbohydrates (3g dietary fiber, 3g sugar), 30g protein.
Note: We've provided special diet and nutritional information for educational purposes. But remember - we're cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information.
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Ingredients
- 1 teaspoon extra-virgin olive oil
- 1 small yellow onion, finely chopped
- 1 clove garlic, finely chopped
- 2 small fennel bulbs, quartered and thinly sliced
- 1 leek, white portion only, thinly sliced
- 1/2 teaspoon fine sea salt
- 1 (14.5-ounce) can Italian-style diced tomatoes
- 1/2 cup dry white wine
- 1 teaspoon saffron threads
- 6 (5- to 6-ounce) tilapia fillets
- 1/4 teaspoon ground black pepper