Sea Bream Parcels with Tomatoes and Fennel

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Sea Bream Parcels with Tomatoes and Fennel

Sea Bream Parcels with Tomatoes and Fennel - Fresh from the oven: low in calories with a lot of flavor.

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Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 30 min.
Ready in
Calories:
380
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie380 cal.(18 %)
Protein44 g(45 %)
Fat16 g(14 %)
Carbohydrates9 g(6 %)
Sugar added0 g(0 %)
Roughage3.4 g(11 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.7 μg(4 %)
Vitamin E4 mg(33 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂1.1 mg(100 %)
Niacin16.1 mg(134 %)
Vitamin B₆0.8 mg(57 %)
Folate85 μg(28 %)
Pantothenic acid0.3 mg(5 %)
Biotin3.9 μg(9 %)
Vitamin B₁₂5.3 μg(177 %)
Vitamin C29 mg(31 %)
Potassium1,436 mg(36 %)
Calcium59 mg(6 %)
Magnesium80 mg(27 %)
Iron1.3 mg(9 %)
Iodine134 μg(67 %)
Zinc0.6 mg(8 %)
Saturated fatty acids3.6 g
Uric acid36 mg
Cholesterol137 mg

Ingredients

for
4
Ingredients
1 large Fennel bulb (400 g)
1 garlic clove
3 Tbsps olive oil
salt
peppers
4 Tbsps Anisette
100 milliliters dry white wine
250 milliliters fish stock (jar)
1 Tbsp fennel seeds
4 Tomatoes
4 Sea bream fillets (each about 200 g)
½ bunch parsley
How healthy are the main ingredients?
olive oilparsleyFennel bulbgarlic clovesaltTomato

Preparation steps

1.

Rinse the fennel, cut out core and remove outer layer. Remove stalks and fronds. Coarsely chop the fronds. Reserve the fennel bulb for later use. Peel the garlic and cut in half.

2.

Heat 1 tablespoon of the olive oil in a saucepan set over medium heat. Add the fennel stalks, fronds and garlic, and cook for 3 minutes. Season with salt and pepper to taste. Stir in the anisette, white wine, fish stock and fennel seeds. Simmer for 30 minutes. 

3.

Slice the fennel bulb into 1/2 cm (approximately 1/8 inch) slices. Blanch tomatoes in boiling water. Peel, quarter and core the tomatoes. Cut the tomatoes into cubes.

4.

After cooking the fennel stalks and fronds, strain through a sieve into a clean saucepan. Add the fennel bulb slices and cook until al dente, about 8 minutes. 

5.

Rinse sea bream under cold water and pat dry. Season with salt and pepper to taste. Rinse parsley, shake dry, pluck leaves and chop. 

6.

Drain the fennel. Divide the fennel slices between 4 sheets of parchment paper. Top with the tomatoes and parsley.

7.

Place 1 fish fillet on top and drizzle with the remaining olive oil, as well as some of the cooking liquids from the fennel. Close the parchment paper so it looks like a pouch. Bake on a baking sheet in a 180°C (approximately 350°F)(convection oven 160°C; gas mark 2-3) for 25-30 minutes.