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.
Nutritional values
(Percentage of daily recommendation)
| Calorie | 380 cal. | (18 %) | ||
| Protein | 44 g | (45 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.4 g | (11 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.7 μg | (4 %) | ||
| Vitamin E | 4 mg | (33 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 1.1 mg | (100 %) | ||
| Niacin | 16.1 mg | (134 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 85 μg | (28 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 3.9 μg | (9 %) | ||
| Vitamin B₁₂ | 5.3 μg | (177 %) | ||
| Vitamin C | 29 mg | (31 %) | ||
| Potassium | 1,436 mg | (36 %) | ||
| Calcium | 59 mg | (6 %) | ||
| Magnesium | 80 mg | (27 %) | ||
| Iron | 1.3 mg | (9 %) | ||
| Iodine | 134 μg | (67 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 3.6 g | |||
| Uric acid | 36 mg | |||
| Cholesterol | 137 mg |
Ingredients
- 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
Preparation steps
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.
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.
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.
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.
Rinse sea bream under cold water and pat dry. Season with salt and pepper to taste. Rinse parsley, shake dry, pluck leaves and chop.
Drain the fennel. Divide the fennel slices between 4 sheets of parchment paper. Top with the tomatoes and parsley.
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.
