Grilled Fish with Fennel

Name: Grilled Fish with Fennel
Prep time: 10 min
Cook time: 12 min
Yield: 2
Ingredients: 2 sea bass, whole; 2 tbsp olive oil; 1 pinch salt; ground pepper to taste; 1 clove garlic; 1/2 tbsp fennel seeds; 2 fennels

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Preparation : 10 min Cooking : 12 min

340 calories/serving

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Ingredients

2	sea bass, whole, red snapper, cleaned and scaled	900 g
2 tbsp	olive oil	30 mL
1 pinch	salt [optional]	0.2 g
	ground pepper to taste [optional]
1 clove	garlic, crushed
1/2 tbsp	fennel seeds	3 g
2	fennels	700 g

Before you start

The fish can be cooked using either a broiler in the oven or an outdoor grill.

Method

Using a sharp knife, make 3-4 deep slashes into both sides of the fish. Brush the fish with half of the olive oil, then season with salt and pepper. Crush the garlic then put it in the gutted cavity of the fish with some of the fennel seeds. Put the remaining seeds in the slashes of the fish.
Cook the fish on a grill using medium-low heat for about 10-12 min, basting occasionally and turning it once. Alternatively, put the fish on the rack of a broiler pan under a preheated broiler 7-10 cm from the heat for about 5-6 min on each side. Check with a fork to see if the fish is cooked through.
Prepare the fennel: Trim the stalk and feathery leaves. Discard the stalk but reserve the leaves. Remove any tough outer layers, then cut the bulbs lengthwise into ½ cm-thick slices, reserving a few feathery leaves for garnish. Brush the slices with the remaining oil and grill for 8-10 min, until tender, turning them once.
Scatter the fennel slices on the individual serving plates, lay the fish on top and garnish with the reserved fennel leaves. Serve.

Nutrition Facts Table

per 1 serving (400 g)

Amount

% Daily Value

Calories

340

Fat

14 g

21 %

Saturated 2.2 g
+ Trans 0 g

11 %

Cholesterol

70 mg

Sodium

250 mg

10 %

Carbohydrate

20 g

7 %

Fibre

8 g

34 %

Sugars

0 g

Net Carbs

12 g

Protein

35 g

Vitamin A

12 %

Vitamin C

52 %

Calcium

15 %

Iron

19 %

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Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :

Vegetables and Fruits :	5 ½	servings
Grain Products :	0	serving
Milk and Alternatives :	0	serving
Meat and Alternatives :	1 ¾	servings

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Claims

This recipe is :

Excellent source of :: Fibre, Folacin, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin B6, Vitamin C
Good source of :: Iron, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin E
Source of :: Calcium, Copper, Vitamin A, Vitamin K, Zinc
Low :: Calories, Cholesterol, Saturated Fat, Sodium
Free :: Sugar, Trans Fat