Shad Baked With Tomatoes and Fenne
Updated October 11, 2023
- Total Time
- 30 minutes
- Prep Time
- 20 minutes
- Cook Time
- 10 minutes
- Rating
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Ingredients
3 tablespoons olive oil
2 tablespoons finely minced onion
1 clove garlic, minced
½ cup chopped fresh fennel bulb
3 ripe tomatoes peeled, seeded and chopped, or tomatoes from a 1-pound can, very well drained and chopped
Salt and freshly ground black pepper
1 shad fillet, 1 ½ to 2 pounds
1 tablespoon lemon juice
2 tablespoons unseasoned bread crumbs
2 tablespoons finely chopped smoked ham or prosciutto
1 tablespoon minced fennel tops
Nutritional analysis per serving (3 to 4 servings)
19 grams carbs; 150 milligrams cholesterol; 576 calories; 19 grams monosaturated fat; 8 grams polyunsaturated fat; 8 grams saturated fat; 39 grams fat; 5 grams fiber; 1357 milligrams sodium; 39 grams protein; 10 grams sugar
Note: The information shown is Edamam’s estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.
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Preparation
- Step 1
Preheat oven to 400 degrees. Lightly oil a large, shallow baking pan.
- Step 2
Heat olive oil in a skillet. Add onions and saute over medium heat until golden. Add garlic and fennel and saute until the fennel begins to soften. Stir in tomatoes and increase heat to medium-high. Cook tomatoes for about 10 minutes, until there is little or no excess liquid in the pan. Season with salt and pepper.
- Step 3
Place shad on the baking sheet, brush with lemon juice and spread tomato mixture over it. Sprinkle with bread crumbs. Place in the oven and bake until the shad is done, about 10 minutes.
- Step 4
Remove from oven, sprinkle with ham and minced fennel tops and serve.
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