One pan dinner in less than 30 minutes: Slightly browned fish filet in an oven after preparing on the stove.
Core the fennel. (chop off the stalks, cut into wedges and cut/throw away the core. Then slice rest thin, like celery, or it will be tough.)
Preheat the oven to 400 degrees F.
Pat the fish dry and sprinkle with salt and pepper.
In a large oven-safe saute pan, heat the olive oil over medium heat and cook the onions for 5 minutes, then add the fennel and cook until tender and golden, 8 to 10 minutes.
Add the tomatoes and herbes de Provence and cook until the tomatoes begin to soften, another 5 minutes.
Increase the heat to high and deglaze the pan with the wine, chicken stock and lemon juice and let bubble for 1 minute.
Nestle the fish fillets into the pan (on top of everything), sprinkle with salt and pepper and top each with a pat of butter.
Place into the oven and cook until the fish is cooked through, 8 to 10 minutes.
Broil just until a bit crusty, about 1 more minute. Squeeze lemon juice on the fish and serve.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 Serving (1910g) | ||
Recipe Makes: Servings | ||
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Calories: 414 | ||
Calories from Fat: 38 (9%) | ||
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Amt Per Serving | % DV | |
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Total Fat 4.2g | 6 % | |
Saturated Fat 0.5g | 3 % | |
Monounsaturated Fat 0.4g | ||
Polyunsanturated Fat 1.3g | ||
Cholesterol 0mg | 0 % | |
Sodium 2518.2mg | 87 % | |
Potassium 4288.7mg | 113 % | |
Total Carbohydrate 126.5g | 37 % | |
Dietary Fiber 46.8g | 187 % | |
Sugars, other 79.7g | ||
Protein 19.6g | 28 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 414
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