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Mediterranean fish & fennel + fruit
1
- Fennel bulb, 0.5 bulb(s), very thinly sliced lengthways, fronds reserved (4.1oz)
- Green onion, 0.25 cup(s), chopped (0.9oz)
- Tomato, 1 medium, whole, sliced (4.3oz)
- Extra virgin olive oil, garlic infused for added flavor, 2 tsp(s) (0.3fl oz)
- Black pepper, 2 dash(es)
- Whitefish, raw, 3 oz(s), firm flesh, e.g. cod, snapper, bass (3oz)
- Parsley, fresh, 2 tbsp(s) (0.3oz)
- Fruit, any type, 1 small piece(s) (3.5oz)
Method
Preheat oven to 375°F.
Layer fennel, green onion, and tomato in a small baking dish. Drizzle with half the oil and season with black pepper. Top with fish and drizzle with remaining oil. Season with black pepper.
Cover dish with a piece of parchment paper, then aluminium foil. Bake for 10 to 12 minutes or until fish and fennel are cooked. Remove from oven. Rest, covered, for 5 minutes. Serve topped with parsley and fennel fronds.
Follow with fruit for dessert.
Food Groups
|
V
|
2.8 |
|
F
|
1 |
|
C
|
0 |
|
PD
|
1 |
|
Ft
|
1.8 |
|
S
|
0 |
Nutrition Facts
| Calories | 328 |
| Total Fat | 15.1 g |
| - Saturated Fat | 2.2 g |
| Cholesterol | 51 mg |
| Sodium | 120 mg |
| Total Carbohydrate | 31.7 g |
| - Dietary Fiber | 8.2 g |
| - Total Sugars | 19.3 g |
| -- Added Sugars | 0 g |
| Protein | 20.3 g |
Join the Mayo Clinic Diet today!
Our flexible meal plans fit into any lifestyle, and our easy-to-prepare recipes will show you how good food can be simple, tasty, and healthy!