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 |
| Snapper | 100g cooked | 128 |
| Vegetable | 1 tbsp (14g) | 120 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Fennel Bulb | 1/2 bulb (87g) | 27 |
| Carrot | 1 medium (61g) | 25 |
| Wine | 2 tbsp cooking wine (30ml) | 25 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Dill | 5 sprigs fresh (1g) / 1 tsp dried | 4 |
| Salt | 1 tsp (6g) | 0 |
| Water | 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
- 1 pound fresh or frozen snapper fillets or other white fish, skinned (about ½ inch thick)
- 1 tablespoon vegetable or olive oil
- 1 cup fennel bulb, sliced
- 1/2 cup onion, chopped
- 1/2 cup carrot, peeled and chopped
- 2 cloves garlic, minced
- 1 tablespoon fresh dill, snipped (or 1 teaspoon dried dill)
- 1/4 teaspoon salt
- 1/4 teaspoon fresh ground black pepper
- 1/4 cup dry white wine or water
- Fresh dill for garnish (optional)
Directions
1.Preheat oven to 450º F.
2.Thaw fish, if frozen. Rinse fish then pat dry with a paper towel.
3.Heat oil in a large skillet over medium-high heat. Add fennel, onion, carrot and garlic then stir-fry for 5-6 minutes or until vegetables are tender and slightly browned. Remove skillet from heat then stir in dill, salt, pepper and wine.
4.Place 1 cup of the vegetable mixture in a 2 quart square baking dish. Place fish on top of vegetables then add remaining vegetables from skillet on top of fish.
5.Bake fish uncovered for 5-6 or until fish flakes easily with a fork.
6.Divide fish and vegetables evenly on 4 plates and serve garnished with fresh dill.