Fennel Topping for Fish - 4 servings
Preparation: 10 min. Cooking: 30 min. Total: 40 min.
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1 tsp olive oil
-
1 fennel bulb, coarsely chopped
-
1 leek, sliced
-
2/3 cup water
-
2 Tbsp black olives, drained and chopped
-
2 Tbsp fennel leaves, chopped
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1/8 tsp salt, to taste
-
1/8 tsp pepper, to taste
Heat oil in a heavy nonstick skillet over medium high heat. Sauté fennel and leek 5 minutes. Add water, cover, reduce heat and simmer 15 minutes. Uncover and cook 7 minutes, stirring occasionally, or until liquid has evaporated. Remove from heat, stir in remaining ingredients. Serve over fish.
| Calories |
Fat |
Carbs |
Protein |
Fiber |
Sugar |
Cholesterol |
Sodium |
| 47 Cal |
1.8 g |
7.9 g |
1.1 g |
2.5 g |
0.87 g |
0 mg |
150 mg |
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Nutrients
| Calories |
47 Cal |
|
| Fat |
1.8 g |
|
| Carbs |
7.9 g |
|
| Protein |
1.1 g |
|
| Fiber |
2.5 g |
|
| Sugar |
0.87 g |
|
|
Fats
| Fat |
1.8 g |
|
| Fat, Sat. |
0.22 g |
|
| Fat, Mono. |
1.2 g |
|
| Fat, Poly. |
0.19 g |
|
| Cholesterol |
0 mg |
|
|
Vitamins
| Choline |
2.6 mg |
0.46% |
| Niacin |
0.48 mg |
3% |
| Panto. Acid |
0.17 mg |
3.5% |
| Riboflavin |
0.026 mg |
2% |
| Thiamin |
0.02 mg |
1.6% |
| Vitamin A |
470 IU |
16% |
| Vitamin B6 |
0.081 mg |
5.1% |
| Vitamin B12 |
0 mcg |
0% |
| Vitamin C |
10 mg |
11% |
| Vitamin D |
0 IU |
0% |
| Vitamin E |
0.44 mg |
2.9% |
| Vitamin K |
11 mcg |
9.4% |
|
Minerals
| Calcium |
48 mg |
4.8% |
| Copper |
0.082 mg |
9.2% |
| Fluoride |
28 mcg |
700% |
| Iron |
1.1 mg |
13% |
| Magnesium |
17 mg |
4.1% |
| Manganese |
0.23 mg |
3.2% |
| Phosphorus |
39 mg |
5.5% |
| Potassium |
290 mg |
6.3% |
| Selenium |
0.69 mcg |
1.3% |
| Sodium |
150 mg |
9.9% |
| Zinc |
0.16 mg |
1.5% |
|
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