Recipe for Health: Baked Fish With Fennel
Fennel is an herb with a taste reminiscent of licorice and is often confused with “anise.”
Baked Fish with Fennel
(Makes Six Servings)
2 pounds new potatoes, peeled
2 bulbs fresh fennel, sliced
1/2 teaspoon salt
1/4 teaspoon black pepper
1 tablespoon olive oil
1 teaspoon fennel seeds
1 1/2 teaspoons fresh garlic, minced
3/4 cup white wine
6 tablespoons fresh parsley, minced
1 tablespoon fresh orange peel, grated
1 1/2 teaspoons ground oregano
1 3/4 pounds fresh red tomatoes, whole
Salt and pepper, to taste
1 1/2 pounds fresh cod fillet, raw
Parsley, minced and lemon zest, to garnish
- Preheat oven to 450 degrees Fahrenheit.
- Combine potatoes, sliced fennel, salt and pepper. Toss to coat. Place in a roasting pan and bake at 450 degrees Fahrenheit until caramelized (approximately 15 minutes).
- Heat the oil in a wide saucepan over medium-high heat. Add fennel seeds and garlic, saute for one minute. Add wine, parsley, orange peel, oregano, tomatoes and salt and pepper. Bring to a boil. Reduce to simmer until slightly thickened. Place fish fillets over the roasted vegetables and spread the tomato mixture over the fish. Bake until the fish reaches 165 degrees Fahrenheit. When cooked, the fish will flake easily if separated with a fork.
- Garnish with parsley and top with lemon zest. Serve.
The bulb, stalks, fronds and seeds of fennel can all be used. The texture is similar to celery. Braise or sauté fennel with onions or use in stir fry. Fennel is an excellent compliment to seafood. Try fresh fennel thinly sliced alongside avocados and oranges for a delightful salad.
In the Garden
Fennel is a companion to lettuce. It is a competitor to carrots caraway, lavender, and tomatoes.
An old proverb advises to be sure to “Put fennel in your kennel” to drive away fleas and other insects from your dog!
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This recipe series is sponsored by the Center for Nutrition and Healthy Food Systems at Fletcher Allen, focused on building sustainable food in health care.
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