Tomato and Fennel Poached Tilapia | Canadian Living
Fennel's mild licorice flavour goes especially well with this combination of tomato and mild white fish. Reserve the delicate fennel fronds for a pretty garnish.
Ingredients
- 1 bulb fennel
- 1 tablespoon olive oil
- 1 onion thinly sliced
- 1 teaspoon fennel seeds crushed
- pinch hot pepper flakes
- 1 bottle (680 ml) strained tomatoes (passata)
- 450 g tilapia fillets about 2, quartered
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 1 cup whole wheat couscous
- 1 1/4 cup boiling water
- 1 tablespoon chopped fresh tarragon
- Fibre 8 g
- Sodium 721 mg
- Sugars 9 g
- Protein 31 g
- Calories 388.0
- Total fat 7 g
- Potassium 1044 mg
- Cholesterol 57 mg
- Saturated fat 1 g
- Total carbohydrate 52 g
- Iron 42.0
- Folate 25.0
- Calcium 8.0
- Vitamin A 1.0
- Vitamin C 17.0
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