Pan Seared Snapper with Fennel-Olive Topping
Fennel bulb, when eaten raw in salads, has a subtle licorice flavor and crisp texture. When cooked, it mellows and softens. In this recipe, the sauteed fennel combines with the piquant tapenade to create a saucy and savory vegetable topping for the fish. Serve over rice.
Points value: 6
With 1/2 cup precooked brown rice: 9 points
- 4 (6 ounce) red snapper or other firm white fish fillets
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- Cooking spray
- 1 fennel bulb, thinly sliced (about 3 1/2 cups)
- 1/2 cup thinly sliced onion
- 1 large tomato, chopped
- 3 tablespoons refrigerated olive tapenade
- 2 tablespoons fresh lemon juice
Preparation time 6mins
Cooking time 19mins
Sprinkle fillets evenly with salt and pepper. Heat a large nonstick skillet over medium-high heat; coat pan and fillets with cooking spray. Add fish to pan, skin sides up. Cook 3 minutes or until lightly browned. Remove from pan.
Coat pan with cooking spray. Add fennel and onion, saute 3 minutes. Add tomato, tapenade, and lemon juice, stir well. Return fillets to pan, nestling them into fennel mixture. Cover and cook 7 minutes or until desired degree of doneness. Spoon fennel mixture over fillets.
Serving size: 1 fillet and 3/4 cup fennel topping.
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