BakedFishwithFennel_Page_1

Fennel is an herb with a taste reminiscent of licorice and is often confused with “anise.”

In the Kitchen

The bulb, stalks, fronds and seeds of fennel can all be used. The texture is similar to celery. Braise or sauté fennel with onions or use in stir fry. Fennel is an excellent compliment to seafood. Try fresh fennel thinly sliced alongside avocados and oranges for a delightful salad.

In the Garden

Fennel is a companion to lettuce. It is a competitor to carrots caraway, lavender, and tomatoes.

Note

An old proverb advises to be sure to “Put fennel in your kennel” to drive away fleas and other insects from your dog!

Baked Fish With Fennel

6
  • 2lbnew potatoes, peeled
  • 2bulbs fresh fennel, sliced
  • 1/2tspsalt
  • 1/4tspblack pepper
  • 1/4tspblack pepper
  • 1Tbspolive oil
  • 1tspfennel seeds
  • 1 1/2tspfresh garlic, minced
  • 3/4cupwhite wine
  • 6Tbspfresh parsley, minced
  • 1Tbspfresh orange peel, grated
  • 1 1/2tspground oregano
  • 1 3/4lbfresh red tomatoes, whole
  • 1 1/2lbfresh cod fillet, raw
  • Salt and pepper, to taste
  • Parsley, minced and lemon zest, to garnish
  1. Preheat oven to 450 degrees Fahrenheit.
  2. Combine potatoes, sliced fennel, salt and pepper. Toss to coat. Place in a roasting pan and bake at 450 degrees Fahrenheit until caramelized (approximately 15 minutes).
  3. Heat the oil in a wide saucepan over medium-high heat. Add fennel seeds and garlic, saute for one minute. Add wine, parsley, orange peel, oregano, tomatoes and salt and pepper. Bring to a boil. Reduce to simmer until slightly thickened. Place fish fillets over the roasted vegetables and spread the tomato mixture over the fish. Bake until the fish reaches 165 degrees Fahrenheit. When cooked, the fish will flake easily if separated with a fork.
  4. Garnish with parsley and top with lemon zest. Serve.
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This recipe series is sponsored by the Center for Nutrition and Healthy Food Systems at the UVM Medical Center, focused on building sustainable food in health care. 

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