Grilled Fish with Fennel
Ingredients
Before you start
The fish can be cooked using either a broiler in the oven or an outdoor grill.
Method
- Using a sharp knife, make 3-4 deep slashes into both sides of the fish. Brush the fish with half of the olive oil, then season with salt and pepper. Crush the garlic then put it in the gutted cavity of the fish with some of the fennel seeds. Put the remaining seeds in the slashes of the fish.
- Cook the fish on a grill using medium-low heat for about 10-12 min, basting occasionally and turning it once. Alternatively, put the fish on the rack of a broiler pan under a preheated broiler 7-10 cm from the heat for about 5-6 min on each side. Check with a fork to see if the fish is cooked through.
- Prepare the fennel: Trim the stalk and feathery leaves. Discard the stalk but reserve the leaves. Remove any tough outer layers, then cut the bulbs lengthwise into ½ cm-thick slices, reserving a few feathery leaves for garnish. Brush the slices with the remaining oil and grill for 8-10 min, until tender, turning them once.
- Scatter the fennel slices on the individual serving plates, lay the fish on top and garnish with the reserved fennel leaves. Serve.
Nutrition Facts Table
per 1 serving (400g)
Amount % Daily Value |
Calories 340 |
Fat 14 g 21 % |
Saturated
2.2 g
11 % |
Cholesterol 70 mg |
Sodium 250 mg 10 % |
Carbohydrate 20 g 7 % |
Fibre 8 g 34 % |
Sugars 0 g |
Net Carbs 12 g |
Protein 35 g |
Vitamin A 12 % |
Vitamin C 52 % |
Calcium 15 % |
Iron 19 % |
Claims
This recipe is :- Excellent source of :
- Fibre, Folacin, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin B6, Vitamin C
- Good source of :
- Iron, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin E
- Source of :
- Calcium, Copper, Vitamin A, Vitamin K, Zinc
- Low :
- Calories, Cholesterol, Saturated Fat, Sodium
- Free :
- Sugar, Trans Fat
DIABETES Exchange
Food Group | Exchanges |
---|---|
Vegetables | 2 |
Meat and Alternatives | 4 |
Fats | 2 |
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Members' Reviews
vollmar
2010-07-14T16:53:07+00:00 july 14, 2010I wonder why you didn't use local fish from the Great Lakes, like white fish, perch or pickerel.
MilkyDay
2010-05-19T20:37:33+00:00 may 19, 2010 | I would make this recipe againI had been looking for a good recipe for fish on the BBQ. This is it for me and my family. Kids and hubby loved it. Will do again and again.
Top Reviews
View All ReviewsMilkyDay
may 19, 2010 | I would make this recipe againI had been looking for a good recipe for fish on the BBQ. This is it for me and my family. Kids and hubby loved it. Will do again and again.
vollmar
july 14, 2010I wonder why you didn't use local fish from the Great Lakes, like white fish, perch or pickerel.