Shad Baked With Tomatoes and Fenne
Updated Oct. 12, 2023
- Total Time
- 30 minutes
- Prep Time
- 20 minutes
- Cook Time
- 10 minutes
- Rating
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Ingredients
- 3tablespoons olive oil
- 2tablespoons finely minced onion
- 1clove garlic, minced
- ½cup chopped fresh fennel bulb
- 3ripe tomatoes peeled, seeded and chopped, or tomatoes from a 1-pound can, very well drained and chopped
- Salt and freshly ground black pepper
- 1shad fillet, 1½ to 2 pounds
- 1tablespoon lemon juice
- 2tablespoons unseasoned bread crumbs
- 2tablespoons finely chopped smoked ham or prosciutto
- 1tablespoon minced fennel tops
Nutritional analysis per serving (4 servings)
570 calories; 39 grams fat; 8 grams saturated fat; 0 grams trans fat; 19 grams monounsaturated fat; 8 grams polyunsaturated fat; 18 grams carbohydrates; 5 grams dietary fiber; 9 grams sugars; 38 grams protein; 1355 milligrams sodium
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.
Private Notes