- 1 pound fresh or frozen snapper fillets or other white fish, skinned (about ½ inch thick)
- 1 tablespoon vegetable or olive oil
- 1 cup fennel bulb, sliced
- 1/2 cup onion, chopped
- 1/2 cup carrot, peeled and chopped
- 2 cloves garlic, minced
- 1 tablespoon fresh dill, snipped (or 1 teaspoon dried dill)
- 1/4 teaspoon salt
- 1/4 teaspoon fresh ground black pepper
- 1/4 cup dry white wine or water
- Fresh dill for garnish (optional)
Preheat oven to 450 degrees.
Thaw fish, if frozen.
Rinse fish then pat dry with a paper towel.
Heat oil in a large skillet over medium-high heat.
Add fennel, onion, carrot and garlic then stir-fry for 5 to 6 minutes or until vegetables are tender and slightly browned.
Remove skillet from heat then stir in dill, salt, pepper and wine.
Place 1 cup of the vegetable mixture in a 2 quart square baking dish.
Place fish on top of vegetables then add remaining vegetables from skillet on top of fish.
Bake fish uncovered for 5 to 6 or until fish flakes easily with a fork.
Divide fish and vegetables evenly on 4 plates and serve garnished with fresh dill.
Makes 4 servings.
Calories 188, Fat 5 g, Cholesterol 42 mg, Sodium 237 mg, Carbohydrates 6 g, Fiber 2 g.
Points 4.
Extracted from Low Fat Good Cooking
Best resource for fat free recipes, weight loss cooking and low fat food recipe.
Friday, April 28, 2006
Weight Loss Cooking - Baked Snapper with Fennel and Carrots
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