Baked Fish with Olive Oil Braised Fennel - Goodness Me!

Baked Fish with Olive Oil Braised Fennel

June 27, 2019 2 min read 0 Comments

Baked Fish with Olive Oil Braised Fennel

Baked Fish with Olive Oil Braised Fennel

The sweet licorice flavour of melt-in-your-mouth caramelized fennel pairs beautifully with organic Atlantic salmon. Add arugula, green beans or baby potatoes and you’ve got a delish dinner.

INGREDIENTS:

  • 1 side/filet salmon or trout
  • 1 sprig parsley. chopped
  • 1 sprig fresh thyme
  • ½ bulb fennel
  • ¼ cup extra virgin olive oil
  • ½ cup water
  • 1 clove garlic, crushed
  • 1 bay leaf
  • ½ tsp salt
  • Sprinkle of black pepper
  • 1 cup arugula
  • 1 cup green beans
  • 1 ¾ cups baby potatoes
  • Goodness Me! Lemon Pepper Vinaigrette

METHOD:

Preheat an oven to 350F. In a wide ovenproof pan, lay the fennel in one layer. Add the oil, water, garlic, thyme, bay leaf, salt, and pepper. Bring to a simmer, then cover, remove from heat and cook in the oven for 20 minutes.

Remove from the oven and return the pan to the stovetop over medium-high heat. Turn the fennel over and simmer, shaking the pan often so the fennel doesn’t stick until the water has evaporated. Remove from heat. Increase oven to 400F. Cut the potatoes in half, place in a pot and cover with cold water. Boil the potatoes until soft.

Drizzle the fish with olive oil and season with salt and pepper, to taste. Set aside. In a frypan over medium heat, sauté the green beans n coconut oil until soft and set aside.

In the same pan over high heat, add a small amount of coconut oil, then carefully lay the fish skin side down. Remove from heat and put it into the oven and cook until just done (about 5 minutes for a medium trout).

Toss the arugula, warm potatoes and green beans with Goodness Me! Lemon Pepper Vinaigrette and divide amongst the plates. Remove the fish from the oven, turn over briefly and plate. Drizzle on some more dressing to finish.

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