Tomato and Fennel Poached Tilapia

Tomato and Fennel Poached Tilapia IMAGE Author: Canadian Living Credits: Tomato and Fennel Poached Tilapia IMAGE

Fennel's mild licorice flavour goes especially well with this combination of tomato and mild white fish. Reserve the delicate fennel fronds for a pretty garnish.

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: September 2015

Ingredients

  • 1 bulb fennel
  • 1 tablespoon olive oil
  • 1 onion thinly sliced
  • 1 teaspoon fennel seeds crushed
  • pinch hot pepper flakes
  • 1 bottle (680 ml) strained tomatoes (passata)
  • 450 g tilapia fillets about 2, quartered
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 cup whole wheat couscous
  • 1 1/4 cup boiling water
  • 1 tablespoon chopped fresh tarragon

Method

Trim fennel, reserving fronds. Quarter fennel lengthwise; remove core. Thinly slice fennel lengthwise.

In large skillet, heat oil over medium heat; cook sliced fennel, onion, fennel seeds and hot pepper flakes, stirring, until fennel is softened, about 10 minutes.

Stir in strained tomatoes and 1/4 cup water; bring to boil. Reduce heat and simmer for 5 minutes.

Sprinkle tilapia with salt and pepper; add to fennel mixture. Cover and cook over medium-low heat until fish flakes easily when tested, about 8 minutes.

Meanwhile, add couscous to heatproof bowl; pour in boiling water. Cover and let stand until no liquid remains, about 10 minutes. Fluff with fork. Serve topped with tilapia and sauce. Garnish with tarragon and reserved fennel fronds.

Nutritional facts per serving: about

  • Fibre 8 g
  • Sodium 721 mg
  • Sugars 9 g
  • Protein 31 g
  • Calories 388.0
  • Total fat 7 g
  • Potassium 1044 mg
  • Cholesterol 57 mg
  • Saturated fat 1 g
  • Total carbohydrate 52 g

%RDI

  • Iron 42.0
  • Fibre 0.0
  • Folate 25.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 8.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 1.0
  • Vitamin C 17.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Tomato and Fennel Poached Tilapia

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