Tilapia with Fennel and Tomato

Serves 6
Time 35 min
Tilapia with Fennel and Tomato

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.

Special Diets:

Dairy FreeDairy Free
Sugar ConsciousSugar Conscious

Ingredients

    1 teaspoonextra-virgin olive oil
    1 smallyellow onion, finely chopped
    1 clovegarlic, finely chopped
    2 smallfennel bulbs, quartered and thinly sliced
    1leek, white portion only, thinly sliced
    1/2 teaspoonfine sea salt
    1 can (14.5-ounce)Italian-style diced tomatoes
    1/2 cupdry white wine
    1 teaspoonsaffron threads
    6(5- to 6-ounce) tilapia fillets
    1/4 teaspoonground black pepper

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Method

Heat oil in a large skillet over medium heat.


Add onion and garlic and cook, stirring occasionally, until fragrant, about 1 minute.


Add fennel and leek and cook, stirring occasionally, until beginning to soften, about 3 minutes.


Season with salt and pepper.


Add 1 cup water, tomatoes, wine and saffron and simmer for 5 minutes.


Push vegetables to the side and arrange fish in the skillet, then cover with vegetables.


Cover skillet, lower heat to low and simmer until fish is just cooked through, 10 to 12 minutes.


Serve fish with vegetables and broth spooned over the top.

Nutritional Info

Serving Size

Calories

210

Total Fat

3.5g

Saturated Fat

1g

Cholesterol

70mg

Sodium

450mg

Total Carbohydrate

13g

Dietary Fiber

3g

Total Sugars

3g

Protein

30g

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.