Roasted Fennel and Orange Tilapia

By July 1, 2013Recipes

Roasted Fennel and Orange Tilapia

Serves 4
Prep time: 20 minutes
Total time: 48 minutes

FOR THE VEGETABLES
Cooking spray
2 fennel bulbs, cored and thinly sliced lengthwise
1 red bell pepper
8 scallions, white and green parts, cut into 2-inch pieces
1 tablespoon olive oil
salt and freshly ground black pepper
2 naval oranges, sliced crosswise into 6 1/4-inch rounds

FOR THE FISH
2 tablespoons honey
zest of 1 orange
1 1/2 tablespoons fresh orange juice
1/2 teaspoon white wine vinegar
4 6-ounce tilapia fillets
1 1/2 teaspoons ground ginger
salt and freshly ground black pepper

  1. Preheat oven to 450*F and coat a large roasting pan with cooking spray. To prepare the vegetables, combine fennel, bell pepper, scallions, and olive oil in pam; season with salt and pepper and toss well. Place orange slices over vegetables and roast for 10 minutes.
  2. To prepare the fish, combine honey, orange zest, orange juice, and vinegar in a bowl and stir until honey dissolves. Sprinkle fillets with ginger, salt and pepper to taste; arrange on top of oranges in roasting pan. Drizzle honey-orange glaze over fillets. 
  3. Return pan to oven and roast for 15-18 minutes more or until fish is opaque throughout and flakes with a fork. Transfer a fillet to each of four plates and top with 3 orange slices. Spoon 1 cup vegetables beside each fillet and serve.

Per serving(1 fillet,1 cup vegetables); 315 calories, 7g fat(19% of calories), 1 g saturated fat, 30 g carbs, 37 g protein, 7 g fiber, 127 mg calcium, 3 mg iron, 156 mg sodium

From SHAPE magazine Feb. 2009