Fish with Fennel and Asparagus
The flavours of the vegetables and fruit mingle to create a layer of loveliness.
1 fennel bulb, sliced thinly
680 g white fish fillets, cut into 4 equal portions
1/4 tsp (1 ml) cayenne pepper
Salt and pepper, to taste
1 bunch asparagus, woody ends trimmed and sliced into 5 cm pieces
2 oranges 1 1/2 Tbsp (30 ml) capers (optional)
Preheat oven to 200 C.
Set aside fennel fronds for garnish. Divide fennel among 4 pieces of baking paper. Rinse fish; pat dry and season with cayenne, salt and pepper. Place fish on top of fennel slices.
Divide asparagus pieces among baking paper packets. Peel 1 orange and place segments over fish and asparagus. Squeeze juice from second orange over packet contents. Top with capers if using. Shut packets; cook for 20 minutes and let rest 5 minutes before slicing open. Garnish with fennel fronds. Serves 4.
Each serving co ntains: 963 kilojoules; 38 g protein; 3 g total fat (1 g sat. fat, 0 g trans fat); 15 g carbohydrates; 5 g fibre; 247 mg salt
source: "It's a Wrap", alive Australia #11, autumn 2012
Fish with Fennel and Asparagus
Directions
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
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