Pickled fennel adds an amazing kick to haddock fillets baked in a parchment bag with sweet cherry tomatoes and black olives.
Servings: 4
Serving size: 1 fillet and ½ cup vegetables (200 grams) Prep time: 25 minutes Cooking time: 15 minutes
Ingredients
Pickled fennel:
1 medium bulb fennel, trimmed (save some fronds for garnish)
2 tablespoons (30 milliliters) fresh lemon juice
1 teaspoon lemon zest
2 tablespoons (30 milliliters) apple cider vinegar
1 teaspoon sugar
½ teaspoon salt
¼ teaspoon freshly ground pepper
Fish:
4 6-ounce haddock fillets
1 cup cherry tomatoes
½ cup pitted black olives
1 tablespoon (15 milliliters) olive oil
¼ teaspoon salt
Instructions
Preheat oven to 400˚F (204˚C). Quarter the fennel bulb, cut out the core and thinly slice. In a medium bowl, stir together sliced fennel, lemon juice and zest, vinegar, sugar, salt and pepper. Cover with plastic wrap and leave at room temperature for 15 minutes.
Cut a piece of parchment paper to about 3 feet (91 centimeters) long and place it over a baking sheet, centered so that extra paper hangs over each side. Lay pickled fennel in a shallow pile in the middle of the paper. Place fish in a single layer on top of fennel and then add tomatoes and olives, making sure to leave the edges of paper clean. Drizzle with olive oil and season with salt.
Make a bag by folding the long edges of paper over the fish, then folding in the short sides. Crease the edges together so the paper is completely closed and sealed. Place baking sheet in the oven and cook for 15 minutes or until the fish reaches an internal temperature of 145°F (63°C). Fish should be opaque and flake apart with a fork.
Remove from oven and open the paper carefully. Serve each fillet topped with ½ cup tomatoes, olives and fennel. Garnish with fennel fronds, if desired.
Quick-pickled fennel can be refrigerated in an airtight container for up to 1 week.
Nutrition per serving: CALORIES 193; TOTAL FAT 7g; SAT. FAT 1g; CHOL. 88mg; SODIUM N/A; CARB. N/A; FIBER 2g; SUGARS N/A; PROTEIN 27g; POTASSIUM 584mg; PHOSPHORUS 386mg
Note: Nutrition information for sodium, carbohydrates and sugars not available due to multiple factors affecting sugar and sodium absorption during the pickling process.
Romina Barritta, DTR, is a dietitian based in Buenos Aires, Argentina. She runs GlobalDietitians.com, a networking site for food and nutrition professionals from around the world. She is Board member of the International Affiliate of the Academy of Nutrition and Dietetics (IAAND). Follow her on Facebook, LinkedIn and Twitter.
