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EatSmarter exclusive recipe

Baked Fennel

with Tomato Crust
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Baked Fennel

Baked Fennel - Tasty, lean and very simple!

Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
ready in 30 min.
Ready in
Calories:
98
calories
Calories
0
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Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie98 kcal(5 %)
Protein5 g(5 %)
Fat2 g(2 %)
Carbohydrates13 g(9 %)
Sugar added0 g(0 %)
Roughage6.5 g(22 %)
Vitamin A1 mg(125 %)
Vitamin D0 μg(0 %)
Vitamin E8.6 mg(72 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.1 mg(9 %)
Niacin1.5 mg(13 %)
Vitamin B₆0.2 mg(14 %)
Folate92 μg(31 %)
Pantothenic acid0.5 mg(8 %)
Biotin5.5 μg(12 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C72 mg(76 %)
Potassium556 mg(14 %)
Calcium165 mg(17 %)
Magnesium53 mg(18 %)
Iron3.4 mg(23 %)
Iodine10 μg(5 %)
Zinc0.6 mg(8 %)
Saturated fatty acids0.4 g
Uric acid40 mg
Cholesterol0 mg
Development of this recipe:

Ingredients

for
1
Ingredients
1
1
1
½ teaspoon
1 tablespoon
1 tablespoon
mixed Fresh herbs (frozen)
½
Fennel bulb (about 125 grams)
Preparation

Kitchen utensils

1 Cutting board, 1 large Knife, 1 Teaspoon, 1 Non-stick pan, 1 Wooden spoon, 1 Bowl, 1 Tablespoon, 1 small Casserole dish

Preparation steps

1.
Baked Fennel preparation step 1

Peel the shallot and garlic and finely dice.

2.
Baked Fennel preparation step 2

Rinse tomato, cut into quarters, remove the core and seeds and dice the flesh finely.

3.
Baked Fennel preparation step 3

Heat the oil in a non-stick pan. Sauté the shallot and garlic until translucent.

4.
Baked Fennel preparation step 4

Transfer the shallot and garlic to a bowl with tomato, breadcrumbs and herbs. Mix well and season with salt and pepper. 

5.
Baked Fennel preparation step 5

Rinse fennel, trim, cut into thick slices and place in a small baking dish.

6.
Baked Fennel preparation step 6

Spread the crumb mixture on top of the fennel and bake in preheated oven at 180°C (fan 160°C, gas mark 2-3) (approximately 350°F/convection 325°F) until golden brown, about 15 minutes.