Category:

Fennel/Tomato/Olive Saute

5/25/2016

3 Comments

Click here for the printable recipe!

Click the image for the original blog post containing this recipe.

Ingredients

1 fennel bulb, sliced (Video on how to slice fennel: https://youtu.be/bFsR7cnIgPs)
8 cherry tomatoes, quartered
4 kalamata or Castelvetrano olives, pitted and sliced into pieces
1 tbsp extra virgin olive oil
pinch of kosher salt (to taste)
3-4 grinds (1/4 tsp) freshly ground black pepper
1 tbsp olive juice
2-3 tbsp of white wine

Directions

Heat oil in medium saucepan at medium/high heat until glistening (about 1 minute).
Add fennel, tomatoes, and olives. Season with salt/pepper and turn heat down to medium.
Cook for 3-4 minutes, or until fennel develops golden brown color. Resist the urge to stir too frequently. Just enough to make sure the fennel does not burn.
Deglaze with olive juice (scrape bottom of the pan). Cook until liquid has gone away (about a 45 seconds).
Deglaze with white wine and cook until there is almost no liquid left (about another minute). Taste for seasoning and adjust appropriately.
Serve, garnished with a fennel frond.

Nutrition (per serving...2 servings total for recipe): 132 calories, 11g carbs, 9g fat (olive oil), and 2g protein. (calculated with www.myfitnesspal.com/recipe/calculator).

3 Comments

Fish En Papillote with Carrot/Leek/Fennel

5/23/2016

12 Comments

Click here for a printable recipe!

Click the image for the original blog post containing this recipe.

Ingredients

Three 4-5 oz tilapia or other white fish fillets (snapper/grouper/etc)
3 small/med carrots, julienned
2 small leeks, julienned
1 small fennel bulb, julienned
2 tbsp extra virgin olive oil, plus 1/2 tsp per fish fillet
½ tsp kosher salt, plus a pinch for each fillet
¼ tsp freshly ground black pepper, plus 3-4 grinds for each fillet
½ tsp ground coriander, plus ¼ tsp for each fillet
Thin slices of lemon to cover each fillet

Directions

Preheat oven to 350 F. Cut three heart-shaped pieces of parchment paper (see video link in step 4 of these directions).
In a large bowl, combine julienned carrots, leeks, and fennel bulb. (videos for processing these ingredients can be found at https://www.youtube.com/c/FiscallyfitfoodieJB ).
Add 2 tbsp olive oil, ½ tsp kosher salt, ¼ tsp freshly ground black pepper, and ½ tsp ground coriander and mix thoroughly until all the vegetables are well coated/seasoned.
Measure out approximately a cup of the vegetable mixture and place on one half of the heart-shaped parchment paper. (How-to video at https://youtu.be/BC4AHUORtno ).
Place fish fillet on top of vegetables and drizzle each fillet with a ½ tsp of olive oil, ¼ tsp salt, and 3-4 grinds of pepper – or to taste). Lay lemon slices on top of fish.
Seal parchment (method shown in video above).
Put the pouches on a cookie sheet or other pan and bake at 350 for about 16-18 minutes.
Take pouches out of the oven and slice open when ready to eat.

Nutrition (per serving...3 servings total for recipe): 250 calories, 3g carbs, 18g fat (olive oil), and 7g protein. (calculated with www.myfitnesspal.com/recipe/calculator).

12 Comments

Fennel/Tomato/Olive Saute

Fish En Papillote with Carrot/Leek/Fennel

Recipe Archives

Recipes