Nutrition balance score
Great
Glycemic Index
67
Moderate
Glycemic Load
15
Moderate
Nutrition per serving
Calories279.8 kcal (14%)
Total Fat4.8 g (7%)
Carbs21.9 g (8%)
Sugars4.8 g (5%)
Protein32 g (64%)
Sodium339 mg (17%)
Fiber3.6 g (13%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
2 tspolive oil
1fennel bulb
large, trimmed and sliced into 8 wedges
1red pepper
cut into strips
300gbaby new potatoes
halved if large
2garlic cloves
finely chopped
1 striporange zest
pared
thyme
150mlwhite wine
400mlfish stock
or vegetable
200gfresh tomatoes
peeled and chopped, or canned equivalent
4 x 150gwhite fish fillets
skinned and left whole sea salt and black pepper
Instructions
Step 1
Heat the olive oil in a large flameproof casserole dish
Step 2
Add the fennel wedges and sear them on both sides until nicely caramelised.
Step 3
Add the red pepper, potatoes and garlic and cook for 3-4 minutes.
Step 4
Add the orange zest, thyme, white wine and stock.
Step 5
Season with salt and pepper, then bring everything to the boil.
Step 6
Turn down the heat, cover the casserole dish with a lid and leave to simmer for about 10 minutes.
Step 7
Add the tomatoes and continue to cook for another 10 minutes or until the vegetables are tender
Step 8
Season the fish fillets with salt and pepper, then place them on top of the vegetables.
Step 9
Cover the dish and leave the fish to steam for 7-8 minutes.
Step 10
Serve in wide, shallow bowls.
Notes
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Delicious
Easy
Go-to
One-dish
Under 30 minutes
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