Grilled Fish with Fennel

4 Reviews
100% would make this recipe again

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Preparation : 10 min Cooking : 12 min
310 calories/serving

Ingredients

2 sea bass, whole, red snapper, cleaned and scaled 900 g
2 tbsp olive oil 30 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1 clove garlic, crushed
1/2 tbsp fennel seeds 3 g
2 fennels 700 g

Before you start

The fish can be cooked using either a broiler in the oven or an outdoor grill.

Method

  1. Using a sharp knife, make 3-4 deep slashes into both sides of the fish. Brush the fish with half of the olive oil, then season with salt and pepper. Crush the garlic then put it in the gutted cavity of the fish with some of the fennel seeds. Put the remaining seeds in the slashes of the fish.
  2. Cook the fish on a grill using medium-low heat for about 10-12 min, basting occasionally and turning it once. Alternatively, put the fish on the rack of a broiler pan under a preheated broiler 7-10 cm from the heat for about 5-6 min on each side. Check with a fork to see if the fish is cooked through.
  3. Prepare the fennel: Trim the stalk and feathery leaves. Discard the stalk but reserve the leaves. Remove any tough outer layers, then cut the bulbs lengthwise into ½ cm-thick slices, reserving a few feathery leaves for garnish. Brush the slices with the remaining oil and grill for 8-10 min, until tender, turning them once.
  4. Scatter the fennel slices on the individual serving plates, lay the fish on top and garnish with the reserved fennel leaves. Serve.

Nutrition Facts Table

per 1 serving (330 g)

Amount

% Daily Value

Calories

310

Fat

14 g

21 %

Saturated 2.2 g
+ Trans 0 g

11 %

Cholesterol

70 mg

Sodium

210 mg

9 %

Carbohydrate

14 g

5 %

Fibre

6 g

25 %

Sugars

0 g

Net Carbs

8 g

Protein

34 g

Vitamin A

11 %

Vitamin C

37 %

Calcium

12 %

Iron

16 %
More info

Claims

This recipe is :
Excellent source of  :
Fibre, Folacin, Magnesium, Niacin, Phosphorus, Potassium, Selenium, Vitamin B6
Good source of  :
Iron, Manganese, Pantothenic Acid, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin C, Vitamin E
Source of  :
Calcium, Copper, Vitamin A, Vitamin K, Zinc
Low  :
Calories, Cholesterol, Saturated Fat, Sodium
Free  :
Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables 2
Meat and Alternatives 4
Fats 2
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

4 Reviews (2 with rating only) 100% would make this recipe again
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My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

View All Reviews
may 19, 2010 | I would make this recipe again

I had been looking for a good recipe for fish on the BBQ. This is it for me and my family. Kids and hubby loved it. Will do again and again.

Useful 1
Anonyme
october 20, 2021

I wonder why you didn't use local fish from the Great Lakes, like white fish, perch or pickerel.

Useful 0

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