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    Broiled Flounder with Fennel


    Source of Recipe


    Fabulous Fat-Free Cooking

    List of Ingredients




    1 tablespoon grated lemon rind
    2 teaspoons fennel seeds, crushed
    1 teaspoon dried thyme
    4 flounder fillets (2 1/2 oz each)
    1 1/2 cups sliced fennel
    ground black pepper
    2 tablespoons fresh squeezed lemon juice (optional)
    2 tablespoons fresh squeezed orangejuice (optional)

    Recipe



    In a small bowl, combine the lemon rind, fennel seeds , thyme; mix well. Rinse the fish and pat dry with paper towels. coat both sides of the fish with nonstick cooking spray. Place in a single layer on a platter. Sprinkle with the seasoning mix and pat it firmly in place. Cover and refrigerate for 1-2 hours.
    About 15 minutes before cookign the fish, bring 1" of wtaer to a boil in a large nonstick saucepan. Add the sliced fennel and cook for 6-7 minutes, or until tender when pierced with a sharp knife. Drain; return to the pan and mixt with nonstick spray. Sprinkle with pepper. Cover and keep warm.
    Cover a baking sheet with foil. Place the fish on the sheet ina single layer. Broil 4" fromm the heat for 4 minutes, or until the fish is opaque in the center. (check by inserting the tip of a sharp knife in the center of one fillet). serve the fish with the fennel. Sprinkle with lemon and orange juice if using.
 

 

 

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