Baked Snapper with Fennel and Carrots

Baked Snapper with Fennel and Carrots Recipe - Delicious and Healthy Meal

Preparation time: 15 minutes | Cooking time: 10-12 minutes | Servings: 4

Introduction

Baked Snapper with Fennel and Carrots is a delightful dish that combines the mild, sweet flavors of the sea with the aromatic and slightly licorice taste of fennel, along with the earthy sweetness of carrots. This recipe is perfect for those who appreciate the subtleties of seafood and are looking for a healthy, flavorful meal that is easy to prepare. The dish is not only visually appealing but also packed with nutrients, making it a great addition to any meal plan.

History

The tradition of baking fish with vegetables has roots in Mediterranean cuisine, where the abundance of fresh seafood and vegetables has inspired countless dishes that are both nutritious and flavorful. Baked Snapper with Fennel and Carrots is a modern take on these traditional recipes, combining elements from various cultures to create a dish that is both familiar and novel. The use of fennel and carrots with snapper is a testament to the versatility of these ingredients and their ability to complement the delicate flavors of white fish.

Ingredients

1 lb (454 g) fresh or frozen snapper fillets or other white fish, skinned (about 0.5 inch thick)
1 tbsp vegetable or olive oil
1 cup fennel bulb, sliced
0.5 cup onion, chopped
0.5 cup carrot, peeled and chopped
2 cloves garlic, minced
1 tbsp fresh dill, snipped (or 1 tsp dried dill)
0.25 tsp salt
0.25 tsp fresh ground black pepper
0.25 cup dry white wine or water
fresh dill for garnish (optional)

How to prepare

Preheat the oven to 450°F (232°C).
Thaw the fish, if frozen. Rinse the fish, then pat it dry with a paper towel.
Heat oil in a large skillet over medium-high heat.
Add fennel, onion, carrot, and garlic, then stir-fry for 5–6 minutes or until the vegetables are tender and slightly browned. Remove the skillet from heat, then stir in dill, salt, pepper, and wine.
Place 1 cup of the vegetable mixture in a 2 qt (1.89 liter) square baking dish. Place the fish on top of the vegetables, then add the remaining vegetables from the skillet on top of the fish.
Bake the fish uncovered for 5-6 minutes or until the fish flakes easily with a fork.
Divide the fish and vegetables evenly on 4 plates and serve garnished with fresh dill.

Variations

Substitute snapper with another white fish such as cod or halibut.
Add cherry tomatoes or olives to the vegetable mix for a Mediterranean twist.
Use lemon zest and juice instead of dill for a citrusy flavor.

Cooking Tips & Tricks

To ensure the best results when preparing Baked Snapper with Fennel and Carrots, consider the following tips:

- Use fresh, high-quality snapper for the best flavor and texture. If using frozen fish, make sure it is thoroughly thawed before cooking.

- Slice the fennel and carrots thinly to ensure they cook evenly and become tender.

- Be careful not to overcook the fish. It should be just opaque and flake easily with a fork.

- For an extra flavor boost, consider adding a splash of white wine or lemon juice to the vegetable mixture before baking.

Serving Suggestions

This dish can be served on its own or accompanied by a light salad, quinoa, or a side of whole-grain bread to soak up the delicious juices.

Cooking Techniques

Baking is the primary cooking technique used in this recipe, which helps to retain the moisture and flavor of the fish and vegetables. Sautéing the vegetables before baking enhances their flavor and texture.

Ingredient Substitutions

If fennel is not available, celery can be used as a substitute, though the flavor profile will change slightly.

- White wine can be replaced with vegetable broth or lemon juice for a non-alcoholic version.

Make Ahead Tips

The vegetable mixture can be prepared and sautéed ahead of time. Store it in the refrigerator and assemble with the fish just before baking to save time.

Presentation Ideas

Serve the dish garnished with fresh dill sprigs and lemon wedges for a touch of color and an extra burst of flavor. A drizzle of olive oil before serving can also enhance the presentation and taste.

Pairing Recommendations

A light, crisp white wine such as Sauvignon Blanc or Pinot Grigio pairs beautifully with the flavors of this dish. For a non-alcoholic option, consider a sparkling water with a squeeze of lemon.

Storage and Reheating Instructions

Leftovers can be stored in an airtight container in the refrigerator for up to 2 days. Reheat gently in the oven or microwave, being careful not to overcook the fish.

Nutrition Information

Calories per serving

One serving of Baked Snapper with Fennel and Carrots contains approximately 200-250 calories, making it a light and nutritious option that fits well into a balanced diet.

Carbohydrates

This dish is relatively low in carbohydrates, with the primary sources being the fennel and carrots. One serving contains approximately 10-15 grams of carbohydrates, making it a suitable option for those following a low-carb diet.

Fats

The olive oil used in the recipe contributes healthy monounsaturated fats, while the snapper provides omega-3 fatty acids. Overall, the dish is low in saturated fats, with a total fat content of around 5-10 grams per serving.

Proteins

Snapper is an excellent source of high-quality protein, with one serving of this dish providing roughly 20-25 grams of protein. This makes it a great option for muscle repair and growth, as well as for maintaining a healthy metabolism.

Vitamins and minerals

This dish is rich in vitamins and minerals, thanks to the variety of vegetables and fish. Snapper is a good source of vitamins B12 and D, while fennel and carrots provide vitamins A, C, and K, along with potassium and magnesium.

Alergens

This recipe is free from most common allergens, including gluten, nuts, dairy, and soy. However, those with a fish allergy should avoid this dish.

Summary

Baked Snapper with Fennel and Carrots is a nutritious, balanced meal that is low in carbohydrates and fats but high in protein and essential vitamins and minerals. It is an excellent choice for anyone looking to enjoy a healthy, flavorful dish.

Summary

Baked Snapper with Fennel and Carrots is a simple yet elegant dish that combines the best of seafood and vegetables in a healthy, flavorful meal. With its easy preparation and nutritious profile, it is sure to become a favorite for weeknight dinners and special occasions alike.

How did I get this recipe?

I remember the thrill of stumbling upon this recipe for Baked Snapper with Fennel and Carrots. It was a warm summer day, and I had decided to take a leisurely stroll through the bustling farmer's market in search of fresh ingredients for my next culinary experiment. As I meandered through the rows of colorful stalls, I couldn't help but feel a sense of excitement at the prospect of discovering something new and delicious.

That's when I saw it – a beautiful whole snapper, glistening in the sunlight and calling out to me. I knew immediately that I had to take it home and turn it into something special. And that's when I remembered a conversation I had with an old friend many years ago about a mouthwatering recipe for baked snapper with fennel and carrots.

I had always been intrigued by the combination of flavors in that dish – the sweetness of the carrots, the earthiness of the fennel, and the delicate, flaky texture of the snapper. It sounded like the perfect melding of ingredients, and I knew I had to give it a try.

I quickly purchased the snapper, along with some fresh fennel, carrots, and a few other ingredients that I would need to bring the recipe to life. As I made my way home, my mind was already racing with ideas on how to prepare and present this dish in a way that would truly showcase its flavors.

Once I arrived back at my cozy little kitchen, I wasted no time in getting to work. I carefully cleaned and prepared the snapper, making sure to remove any bones and scales. Then, I sliced the fennel and carrots into thin strips, taking care to keep them uniform in size so that they would cook evenly.

Next, I seasoned the snapper with a generous amount of salt and pepper, as well as a sprinkle of dried herbs that I had on hand. I then arranged the fennel and carrots around the fish in a decorative pattern, drizzling them with olive oil and a splash of white wine to help them cook and caramelize in the oven.

As I placed the dish in the oven and watched it slowly start to bubble and sizzle, I couldn't help but feel a sense of anticipation building inside me. The aroma that wafted through the kitchen was intoxicating – a tantalizing mix of savory, sweet, and aromatic scents that promised a truly memorable dining experience.

When the timer finally chimed, signaling that the snapper was ready to be taken out of the oven, I carefully removed it and placed it on the table in front of me. The fish was perfectly cooked, with its flesh flaking apart at the touch of a fork. The fennel and carrots had caramelized beautifully, adding a depth of flavor and texture to the dish that I had never experienced before.

I couldn't wait to dig in and taste the fruits of my labor. As I took my first bite, I was transported to a world of culinary delight. The snapper was tender and succulent, with a delicate flavor that was enhanced by the sweetness of the fennel and carrots. Each bite was a harmonious symphony of tastes and textures, a true masterpiece of a dish that I knew would become a staple in my repertoire.

As I savored the last morsel of my Baked Snapper with Fennel and Carrots, I couldn't help but feel a sense of gratitude for the serendipitous chain of events that had led me to discover this recipe. It was a testament to the power of food to bring joy and satisfaction, and a reminder of the endless possibilities that lay within the world of cooking.

And so, I vowed to continue my culinary adventures, always on the lookout for new recipes and flavors to add to my ever-growing collection. For me, cooking was not just a necessity – it was a passion, a form of artistic expression that allowed me to share my love and creativity with those around me.

As I cleaned up the remnants of my meal and settled back into the comforting embrace of my kitchen, I knew that this recipe for Baked Snapper with Fennel and Carrots would always hold a special place in my heart. It was more than just a dish – it was a memory, a story, a legacy that I would pass on to future generations, just as it had been passed on to me.

And as I closed my eyes and let the warmth of contentment wash over me, I couldn't help but smile at the thought of all the culinary adventures that lay ahead, waiting to be discovered and shared with those who shared my love for good food and good company. Life was indeed a banquet, and I intended to savor every last bite.