Estimated Nutrition (whole recipe, rough)
Counts 12 of 13 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Salmon | 100g cooked | 208 |
| Potato | 1 medium (173g) baked | 161 |
| Halibut | 100g cooked | 140 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Mango | 1 cup diced (165g) | 99 |
| Fennel Bulb | 1/2 bulb (87g) | 27 |
| Fennel | 1/2 bulb (87g) | 27 |
| Tomato | 1 medium (123g) | 22 |
| Lime | juice of 1 lime (44ml) | 11 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Pollock | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 4 large red potatoes, thinly sliced
- 1 fennel bulb, trimmed and thinly sliced
- 2 cloves garlic, minced
- 2 tbsp. olive oil
- 3/4 tsp. sea salt, plus 1/8 tsp.
- 1/2 tsp. coarsely ground black pepper
- 4 pieces white fish (ie. scrod, halibut, pollock)
- 1 medium tomato, diced
- 1 large mango, peeled, diced and drizzled with lime juice
- feathery fennel tops
- =
Directions
Preheat oven to 425'F. In shallow 2 1/2 quart casserole, toss potatoes, fennel, garlic, olive oil, 3/4 tsp. sea salt and 1/4 tsp. pepper. Bake uncovered, 45 minutes or until vegetables are fork-tender and lightly browned, stirring once. Sprinkle fish with remaining sea salt and pepper. Arrange fish on top of potato mixture; bake 10 - 15 minutes longer or until fish flakes easily when tested with fork. Sprinkle with diced tomato and mango. Garnish with fennel tops