Orange & Fennel Roasted Fish

  March 8, 2016  |    Blog>Recipes

Our awesome and talented friend Heather Edwards (see more about Heather below) is a wonderful cook and she knows that we both love fish and that Lyssie has an obsession with fennel 😉 so she shared this delish recipe with us. It’s so good–and so easy!  And we knew it was super waist-line friendly too so we’ve got the nutrition breakdown for ya too–and we share it below!  And, if you’ve never had the scrumptious yumster that most people call fennel, read more about and why it can be your bestie come springtime when you want to look svelte and feel your best, below. Enjoy!

Orange_Fennel_Roasted_cod

 

So, as you likely know, we’re veggie-loving, registered dietitians and personal trainers who both happen to have a sweet tooth that we work hard to keep in control.  So you may ask, “what that’s got to do with fennel?”  Well, fennel’s flavor has been described as reminiscent of licorice (um…candy? our sweet tooth seems to like this flavor, go figure!) but it enables you to indulge without all of the calories, added sugar, subsequent crash, or belly upset and bloat that often accompanies sugar-laden foods and candies like licorice. In fact, a small stick of licorice is 47 calories and entire cup of fennel is only 27 calories, so it’s a wise choice to fill up on it you’re looking to lose fat to sport less clothing!

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And if you’re trying to get your body spring break ready and if you want to revitalize your body, here’s why fennel’s the food for you:

 

  • It soothes digestive issues, flushes bloat and helps to excrete toxins: One cup of fennel has about 3 grams of fiber (10.8 percent of the daily value)—to help to prevent constipation and bloat by moving food swiftly through your digestive tract, flushing out intestinal irritants that may be likely to cause inflammation, bloat, gas, and discomfort.

 

    • The fiber prevents any foods or toxins from lingering in the colon where they could lead to cell damage, digestive issues and bloat.
    • Fennel is 90 percent water, so it helps to hydrate and flush the colon. By helping to flush toxins and bloat from your system, fennel helps to calm your insides and free your body from needing to focus on fighting damage, allowing for rest, healing and restoration. Hello, cell rejuvenation!
    • It’s potassium counteracts sodium and helps to flush out excess salt (which often causes bloat) along with the surplus of water that comes with salt.
  • Immune booster: packed with vitamin C to strengthen its’ immunity and keep its’ cells free of harm.
  • Important for body’s natural detoxification: Fennel protects the liver from toxic injury, helping to keep your body’s detoxification organ in good health
  • Keeps body healthy: Prevents chronic inflammation and aids in preventing oxidative damage and cancer thanks to it’s phytonutrients!

Pssst… if you’re serving these and looking for some sides or other dishes, you may enjoy these:

Skinny Avocado “Fries”

Egg & Veggie Stuffed Bread

Skinny Potato Skins

Sweet Potato Chips with Sea Salt & Dark Chocolate Drizzle

Skinny Guacamole

Skinny Chocolate Chunk Cookies

Chocolate Drizzled Granola Balls

Creamy Vanilla Coconut Coffee

 

Orange & Fennel Roasted Fish

This is so delish and the fennel adds a delicious twist while offering the benefits of taming tummy tension. 🙂

Serves 6

Ingredients

  • 2 fennel bulbs (about 1 pound each), including the fronds (see Note)
  • 1 tablespoon cooking oil
  • 1 teaspoon salt
  • 1/2 teaspoon fresh-ground black pepper
  • 1/4 cup fresh orange juice
  • 1 teaspoon grated orange zest
  • 1/4 teaspoon fennel seeds
  • 2 pounds cod fillets, cut to make 6 pieces

Directions

  1. Heat the oven to 450°.
  2. Cut off the tops of the fennel bulbs and chop the leafy fronds. Cut each bulb into 8 wedges.
  3. In a large roasting pan, toss the fennel wedges with the oil and 1/4 teaspoon each of the salt and pepper. Spread the fennel in an even layer and roast for 25 minutes. Stir the fennel and rotate the pan so the vegetables cook evenly. Roast 15 minutes longer.
  4. Meanwhile, combine the orange juice, orange zest, fennel seeds, and the remaining 3/4 teaspoon salt and 1/4 teaspoon pepper in a medium size glass or stainless steel bowl. Add the cod and marinate while the fennel roasts.
  5. Remove the pan from the oven and top the fennel with the cod and its marinade. Roast until the cod is just done, about 10 minutes for 3/4-inch-thick fillets.
  6. Sprinkle the chopped fennel fronds over the cod.

Nutrition Facts per Serving: 174 Calories, 3 g Fat, 0 g Saturated Fat, 26 g protein, 461 mg Sodium, 11 g Carbohydrate, 4 g Fiber, 6 g Sugar

Note:
If you don’t have cod you can use other relatively thick, white-fleshed fillets in place of the cod. Try haddock, sea bass, or orange roughy.

Fennel Fronds The wispy leaves on the top of fennel bulbs have a mild anise flavor and can be used like an herb. Some grocers cut this part off, but if you can find fennel with the fronds still attached, they’re a bonus. If not, the dish will taste just fine without them.

Orange & Fennel Roasted Fish
 
Author:
Serves: 6
Ingredients
  • 2 fennel bulbs (about 1 pound each), including the fronds (see Note)
  • 1 tablespoon cooking oil
  • 1 teaspoon salt
  • ½ teaspoon fresh-ground black pepper
  • ¼ cup fresh orange juice
  • 1 teaspoon grated orange zest
  • ¼ teaspoon fennel seeds
  • 2 pounds cod fillets, cut to make 6 pieces
Instructions
  1. Heat the oven to 450°.
  2. Cut off the tops of the fennel bulbs and chop the leafy fronds. Cut each bulb into 8 wedges.
  3. In a large roasting pan, toss the fennel wedges with the oil and ¼ teaspoon each of the salt and pepper. Spread the fennel in an even layer and roast for 25 minutes. Stir the fennel and rotate the pan so the vegetables cook evenly. Roast 15 minutes longer.
  4. Meanwhile, combine the orange juice, orange zest, fennel seeds, and the remaining ¾ teaspoon salt and ¼ teaspoon pepper in a medium size glass or stainless steel bowl. Add the cod and marinate while the fennel roasts.
  5. Remove the pan from the oven and top the fennel with the cod and its marinade. Roast until the cod is just done, about 10 minutes for ¾-inch-thick fillets.
Nutrition Information
Serving size: 1 piece Calories: 174 Fat: 3 g Carbohydrates: 11 g Sugar: 6 g Sodium: 461 mg Fiber: 4 g Protein: 26 g

 

Heather Edwards is not only our friend but she happens to be a talented musician. Check her out!
www.HeatherEdwards.net
Heather’s Music on CDBaby
Heather’s Music on iTunes

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