Broiled bluefish with fennel and tomato (Low-calorie)

 

             Found along the Atlantic coast, bluefish has soft-textured, flaky, dark flesh that is very oily and full-flavored. Bluefish is best when baked, broiled or grilled.

            The flavor of tomatoes and fennel is a wonderful complement to bluefish. Serve with fresh corn on the cob and new potatoes.

Makes 6 servings

• 4 tablespoons olive oil
• 1 medium-large fennel bulb (about 12 ounces), cut into ¼-inch thick slices
• 1 large onion, finely chopped
• 2 cans (14½ ounces each) tomatoes in juice, drained and chopped
• 3 cloves garlic, finely chopped
• ½ teaspoon leaf thyme, crumbled
• 1 bay leaf
• 4 tablespoons finely chopped freh basil or 1 teaspoon dried
• ½teaspoon salt
• ¼ teaspoon pepper
• 1 cup fish stock or chicken broth
• 2 pounds bluefish fillets
• ¼ teaspoon fennel seeds, crushed

1. Heat 3 tablespoons oil in medium-size saucepan over medium heat until hot ; add fennel, sauté for 5 minutes until golden and transfer to plate, keep warm.
2. Add onion to saucepan ; sauté 3 minutes.
3. Add tomatoes, 2 cloves garlic, thyme, bay leaf, 2 tablespoons basil, ¼ teaspoon salt pinch of pepper and stock to saucepan ; bring to boiling.
4. Lower heat ; simmer, covered, stirring occasionally, for 20 minutes and, then, remove and discard bay leaf.
5. Preheat broiler.
6. Season bluefish with remaning olive oil, garlic, salt and pepper and the fennel seeds ; arrange on broiler-pan rack
7. Broil fish 4 inches from heat for 6 minutes until browned ; reduce oven temperature to 400F.
8. Bake fish for 6 to 8 minutes more until it flakes easily when tested with fork.
9. Arrange fish on platter ; spoon fennel and tomato sauce over and around fish.
10. Sprinkle with the remaining basil.

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