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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 289.8
  • Total Fat: 10.2 g
  • Cholesterol: 62.4 mg
  • Sodium: 700.4 mg
  • Total Carbs: 21.4 g
  • Dietary Fiber: 6.5 g
  • Protein: 28.0 g

View full nutritional breakdown of Cod with Tangerine Braised Fennel and Olives calories by ingredient
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Cod with Tangerine Braised Fennel and Olives

Submitted by: SCUZNER

Introduction

This is a wonderful light tasting dish with a Mediterranean feel. The prep and active cooking time is quick and then you have a solid half hour to work on side dishes such as couscous and a spinach salad with pomegranate vinaigrette. This is a wonderful light tasting dish with a Mediterranean feel. The prep and active cooking time is quick and then you have a solid half hour to work on side dishes such as couscous and a spinach salad with pomegranate vinaigrette.
Number of Servings: 4

Ingredients

    2 Tbs Olive Oil, divided
    1 Clove Garlic
    3 Bulbs Fennel
    2 Tangerines
    16 Olives (Kalamata are nice)
    1/4 Cup Tangerine or Orange Juice
    2 Cups Water
    1 Tbs Fresh Thyme
    1 Tbs chopped Fennel Greens

Directions

Preheat oven to 350.

Remove tops from fennel bulbs and save for garnish. Remove any brown outer leaves and slice thinly, about 1/8 inch thick. Trim off any tough parts by the base of the bulb. Using a serrated knife, slice the tangerines into 1/8 inch slices, then remove rind and seeds.

Heat 1 Tbs of olive oil in a 12-15 inch covered pan that is oven safe (I use a Le Cruset covered dish). When just hot, add garlic and fennel and saute until fennel is just starting to soften, about 10 minutes. Add the Juice and enough water to just cover the fennel in your pan. Add the Tangerine slices and olives and bring the liquid to a gentle boil. When the liquid starts to boil, place the fish, cut into 4 serving pieces, on top of the mixture, drizzle with the remaining 1 Tbs of olive oil alone with chopped thyme and fennel greens. Cover the pan tightly and place into the pre-heated oven for 30 minutes or until the fish flakes.

Use a slotted spoon to remove fish and fruit and vegetables from the pan and serve immediately.

TIP: Save the cooking liquid to use for the base of a chowder the next day.

Serving Size: Makes 4 Servings

Number of Servings: 4

Recipe submitted by SparkPeople user SCUZNER.





TAGS:  Fish | Dinner | Fish Dinner |

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