|
|||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Nutrition Facts
Nutrition facts per serving:
- Calories 213
- Protein(gm)28
- Carbohydrate(gm)10
- Fat, total(gm)6
- Cholesterol(mg)58
- Saturated fat(gm)1
- Dietary Fiber, total(gm)24
- Sodium(mg)557
Sea Bass with Fennel Slaw
Chill: 2 hrs to 24 hrs
Grill: 4 mins to 6 mins per 1/2-inch thickness of fish
Ingredients
- 3 tablespoons white wine vinegar
- 1 tablespoon olive oil
- 2 teaspoons chopped fresh tarragon
- 1 teaspoon Dijon-style mustard
- 1/8 teaspoon salt
- dash ground black pepper
- 3 fennel bulbs, thinly sliced and cut into thin strips (about 4 cups)
- 1 cup coarsely shredded carrot
- 4 4 - 5 ounces fresh or frozen sea bass or grouper fillets, cut 3/4 to 1 inch thick
- 1 teaspoon fennel seeds, crushed
- 1/2 teaspoon salt
- 1/4 teaspoon ground black pepper
- Fresh fennel tops (optional)
Directions
For slaw: In a screw-top jar, combine vinegar, oil, tarragon, mustard, the 1/8 teaspoon salt, and the dash black pepper. Cover and shake well. Set aside 1 tablespoon of the vinegar mixture; cover and chill until serving time. In a large bowl, combine fennel strips and carrot. Pour the remaining vinegar mixture over fennel mixture. Toss lightly to coat. Cover and chill for 2 to 24 hours.
Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Measure thickness of fish. In a small bowl, stir together crushed fennel seeds, the 1/2 teaspoon salt, and the 1/4 teaspoon pepper; sprinkle evenly over both sides of each fish fillet.
Place fish in a well-greased grill basket or in a greased grill wok. For a charcoal grill, place grill basket or grill wok on the rack of an uncovered grill directly over medium coals. Grill for 4 to 6 minutes per 1/2-inch thickness of fish or until fish flakes easily when tested with a fork, turning basket once or carefully turning fish once halfway through grilling. (For a gas grill, preheat grill. Reduce heat to medium. Place fish in well-greased grill basket or in greased grill wok. Place grill basket or grill wok on grill rack over heat. Cover and grill as above.)
Drizzle the reserved 1 tablespoon vinegar mixture over grilled fish. Serve fish with slaw. If desired, garnish with fennel tops.
|
||||
