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HADDOCK AND FENNEL BAKE

High-Protein, Low-Carb

This haddock and fennel bake combines flaky white fish with aromatic fennel that becomes beautifully soft and sweet during slow cooking. The rich tomato sauce infused with garlic, rosemary and fennel seeds creates a comforting Mediterranean-style meal. Perfect for a weekend dinner when you want something special but healthy.

Serves: 4  |
 Cook Time: 45 minutes
Ingredients
  • 4 x 200g Haddock fillets
  • 4 heads of fennel, tops removed and then cut into 8 wedges
  • 16 cloves of garlic, sliced or grated
  • 1 large glass of white wine vinegar 
  • 1 tin plum tomatoes 
  • 1 tbsp roasted fennel seeds
  • Chopped parsley to serve
  • 2 sprigs of Rosemary
  • ½ tsp of olive oil

Directions

  • Grill the fennel wedges at 200C for about half an hour until they start to crisp and brown
  • Add oil and sweat the garlic and rosemary in a pan, once they start to change colour add the fennel seeds, the tin of tomatoes and the white wine vinegar and bring to boil for about 7-8 minutes
  • Add this tomato sauce to the fennel wedges, seal with some foil over the top and cook in a 150C oven for 2 hours. The fennel will soften and melt in your mouth. This can be done in the morning, for an evening meal
  • Steam your haddock or bake in oven for about 8-10 minutes
  • Serve – place the haddock on top of your tomato fennel sauce, sprinkle some parsley and serve

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