Tilapia with Fennel and Tomato

Serves 6

The fennel-infused broth in this dish is delicious, so make sure to sop it up with hunks of crusty whole wheat bread or steamed basmati rice.

Ingredients: 
  • 1 teaspoon extra virgin olive oil
  • 1/2 cup finely chopped yellow onion
  • 1 teaspoon finely chopped garlic
  • 2 small fennel bulbs, quartered and thinly sliced
  • 1 leek, white part only, thinly sliced
  • Salt and pepper, to taste
  • 1 (14.5-ounce) can Italian-style tomatoes, with their liquid
  • 1/2 cup dry white wine
  • 1 teaspoon saffron threads
  • 6 (5-ounce) tilapia fillets
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Method: 

Heat oil in a large skillet over medium heat. Add onions and garlic and cook for 1 minute. Add fennel and leeks and cook for 3 minutes more. Add salt and pepper, 1 cup water, tomatoes, wine and saffron and simmer for 5 minutes.

Push vegetables to the side, arrange fillets in the skillet, then cover with vegetables. Cover skillet and simmer over low heat until fish is just cooked through, 10 to 12 minutes. Serve fish with vegetables and broth spooned over the top.

Nutritional Info: 
Per Serving:210 calories (30 from fat), 3.5g total fat, 1g saturated fat, 70mg cholesterol, 470mg sodium, 12g carbohydrate (3g dietary fiber, 3g sugar), 30g protein
Special Diets: 

Note: We've provided special diet and nutritional information for educational purposes. But remember — we're cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information. See our Terms of Service.

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