Red Snapper with Carrots and Fennel - 11g Carbs, 3g Fiber, 3g Sugar
From: Better Homes and Gardens
Prep: 25 minutes
Bake: 12 minutes
1 lb fresh or frozen skinless red snapper, grouper, or
ocean perch fillets, about 1/2 inch thick
Salt and black pepper
2 cups sliced fennel bulb
1 cup chopped onion (1 large)
1 cup chopped carrot (2 medium)
2 cloves garlic, minced
1 Tbsp olive oil
2 Tbsp snipped fresh dillweed or 1 1/2 tsp dried dillweed
1/4 tsp salt
1/4 tsp black pepper
1/4 cup dry white wine or reduced-sodium chicken broth
Fresh dill sprigs (optional)
1. Thaw fish, if frozen. Rinse fish; pat dry. Sprinkle lightly with
salt and pepper; set aside. In a large skillet cook fennel, onion,
carrot, and garlic in hot oil over medium heat for 7 to 9 minutes or
until vegetables are tender and light brown. Remove from heat. Stir
in dillweed, the 1/4 teaspoon salt, and 1/4 teaspoon pepper. Stir
in wine.
2. Reserve 1/4 cup of the vegetable mixture; spoon remaining vegetable
mixture into a 2-quart square baking dish. Place fish on top of
vegetables, tucking under any thin edges. Spoon reserved vegetable
mixture on top of fish.
3. Bake, uncovered, in a 450 degree F oven for 12 minutes or until
fish begins to flake when tested with a fork. Transfer fish and
vegetables to dinner plates. If desired, garnish with dill sprigs.
Makes 4 servings
Nutrition facts per serving:
198 Calories, 5g Total Fat, 1g Saturated Fat, 3g Monounsaturated Fat,
1g Polyunsaturated Fat, 42mg Cholesterol, 299mg Sodium, 11g Carbs,
3g Total Sugar, 3g Fiber, 25g Protein, 19% Vitamin C, 8% Calcium,
5% Iron
Exchanges: 1 1/2 Vegetables, 3 Very Lean Meat, 1 Fat