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Whitefish with Fennel, Olives & Sweet Red Peppers (Grilled or Baked) Recipe

Looking for an easy Whitefish with Fennel, Olives & Sweet Red Peppers (grilled or baked) recipe? Learn how to make Whitefish with Fennel, Olives & Sweet Red Peppers (grilled or baked) using healthy ingredients.


Submitted by eveh

Makes 5 servings



A great summertime recipe. Wrap in foil and cook over a hot grill or bake in the oven. Use any lean, white flatfish: turbot, sole, flounder or halibut. The fresher the fish, the milder the flavor will be. Substitute one clove of garlic for the shallot, or orange juice for the lemon juice to vary the flavors. - adapted from "Campfire Cuisine"

Recipe Ingredients for Whitefish with Fennel, Olives & Sweet Red Peppers (grilled or baked)

2 T olive oil
2 T lemon juice, from half lemon
2 T lemon zest, from one lemon
2/3 cup kalamata olives, pitted, coarsely chopped
2 T capers, drained
2 T shallots, minced
1 T thyme, fresh or 1 t dried thyme
1 t fresh ginger root, grated
1/4 t crushed red pepper flakes (optional)
1 T olive oil, nonstick cooking spray
1 fennel bulb, medium, thinly sliced
1 red bell pepper, sliced
4 halibut fillets, flatfish, turbot, sole, about 6 oz each

Recipe Directions for Whitefish with Fennel, Olives & Sweet Red Peppers (grilled or baked)

  1. Stir together the olive oil, chopped olives, capers, shallot or garlic, ginger, lemeon zest and juice, thyme and red pepper flakesvin a small bowl.

  2. If grilling, spray 4 squares of aluminum foil with cooking spray then turn up the foil edges, *or* if baking, spray a large baking pan.

  3. Divide fennel among the foil squares, *or* lay in the bottom of baking pan. Top with fish fillets and red pepper slices.

  4. Top each fish fillet with the olive and caper mix & drizzle with 1 T white wine.

  5. Fold down each foil packet to seal, leaving room for heat and steam to circulate *or* cover baking pan with foil.

  6. Grill packets over high heat, 15 to 20 minutes, *or* bake 12 - 15 minutes at 400'.

  7. Garnish with fennel fronds and peppadew peppers.

  8. Serve immediately!

Categories

Fish, Main Dish

Nutrition Facts
Serving Size 243.7g
Amount Per Serving
Calories
301
Calories from Fat
126
% Daily Value*
Total Fat
14.0g
22%
Saturated Fat
1.9g
10%
Trans Fat
0.0g
Cholesterol
52mg
17%
Sodium
373mg
16%
Potassium
1016mg
29%
Total Carbohydrates
8.3g
3%
Dietary Fiber
3.0g
12%
Sugars
1.3g
Protein
35.3g
Vitamin A 24% Vitamin C 71%
Calcium 13% Iron 18%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in sugar
  • High in magnesium
  • High in niacin
  • High in phosphorus
  • Very high in selenium
  • Very high in vitamin C
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