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Poached Fish with Fennel and Squash over Rice
Recipes
Poached Fish with Fennel and Squash over Rice
4 servings
25 minutes total
Ingredients
  • 1 small fennel bulb
  • 1 tablespoon olive oil
  • 1 cup trinity mix (diced fresh onions, bell peppers, and celery)
  • 1 tablespoon minced garlic
  • 1 ½ teaspoons kosher salt, divided
  • 10 oz fresh zucchini spirals
  • 1 cup grape tomatoes
  • 1 cup dry white wine (or chicken stock)
  • 1 cup no-salt-added chicken stock
  • 1 teaspoon dried dill
  • 4 (6 oz) white fish fillets (such as haddock, snapper, or tilapia; about 1 ½ lb)
  • ½ teaspoon pepper
  • 1 (8.8 oz) pouch cooked brown rice
Steps
  1. Preheat large, nonstick sauté pan on medium-high 2–3 minutes. Slice fennel bulb thinly (1 cup). Place oil in pan; add fennel, trinity mix, garlic, and 1 teaspoon salt. Cook and stir 3–4 minutes until vegetables are tender. Add zucchini spirals and tomatoes; cook and stir 1 minute.
  2. Stir in wine, stock, and dill. Bring to a boil, then reduce heat to medium-low and simmer 5 minutes. Season fish with pepper and remaining ½ teaspoon salt, then nestle into liquid (wash hands).
  3. Cover and simmer gently 8–10 minutes (do not boil) until centers of fillets flake easily and are 145°F. Meanwhile, heat rice following package microwave instructions. Serve fish, vegetables, and poaching liquid over rice.

Amount per ¼ recipe serving: Calories 370, Total Fat 7g, Sat Fat 1g, Trans Fat 0g, Chol 60mg, Sodium 560mg, Total Carb 29g, Fiber 4g, Total Sugar 5g, (Incl. 0g Added Sugars), Protein 39g, Vitamin D 0%, Calc 8%, Iron 10%, Potassium 20%