Roast Fish Casserole with Fennel and Leeks

Roast Fish Casserole with Fennel and Leeks
Author
admin
Source of Recipe
"The Blood Sugar Solution 10-Day Detox Diet, p. 306
Serves/Makes/Yields
4
Recipe Description

In Normandy, this richly flavored stew would be served with a composed salad of watercress, shallots, and roasted beets. What to drink: Muscadet, Chablis, or unoaked Chardonnay.

Ingredients

 2 tablespoons extra virgin olive oil
4 bass or cod fillets (4 to 6 ounces each)
salt and freshly ground black pepper, to taste
2 medium fennel bulbs, trimmed and thinly sliced
2 leeks, sliced (white part only)
2 cloves garlic, crushed
1 pint low-sodium vegetable stock
4 medium tomatoes, diced
6 sprigs thyme (or lemon slices); reserve 4 for garnish
1/4 cup fresh parsley, chopped
1/2 cup pitted Kalamata olives, halved and rinsed
12 cups fresh spinach

Preparation

Prepare the Casserole:

  1. Preheat the oven to 350ºF.
  2. Heat an ovenproof 8-inch saucepan over medium heat and add 1 tablespoon of the olive oil.
  3. Season the fish with salt and pepper and place in the pan.
  4. Brown each piece for about 2 minutes on each side.
  5. Remove from the pan and set aside.
  6. To the same pan, add the remaining olive oil.
  7. Add the fennel, leeks, and garlic and cook over low heat for 5 minutes.
  8. Add the stock and tomatoes and cook for another 5 minutes.
  9. Carefully return the fish to the pan and add 2 of the thyme sprigs (or lemon slices), the parsley, and the olives.
  10. Cover and cook in the oven for 20 minutes.

Prepare the Spinach:

  1. While the fish is cooking, heat 1/4 cup water in a saucepan over medium heat.
  2. Add the spinach and cover for about 2 minutes.
  3. Drain in a strainer and divide among 4 bowls.

Assemble the Dish:

  1. Carefully remove the casserole from the oven.
  2. Using a slotted spoon, place the fish fillets on top of the spinach in each bowl and spoon the vegetables and the broth over the top.
  3. Garnish with sprigs of fresh thyme (or slices of lemon if you prefer)
Nutrition Information

per serving (4 ounces fish, 1 1/4 cups greens): calories 340, fat 16 g, saturated fat 2 g, cholesterol 62 mg, fiber 8 g, protein 31 g, carbohydrate 21 g, sodium 472 mg