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Fish Filet With Fennel, Figs, and Orange

Per Serving

Fish Filet With Fennel, Figs, and Orange

Makes: 4 servings
Serving Size: 1/4 recipe
Calories 225
Fat 5 g
Saturated Fat 0.8 g
Trans Fat 0 g
Carbohydrate 20 g
Fiber 3 g
Sugars 14 g
Cholesterol 60 mg
Sodium 230 mg
Protein 23 g
Choices: Fruit 1, Vegetable 1, Lean Meat 3
  • Makes: 4 servings
  • Serving Size: 1/4 recipe


1 Tbsp. extra-virgin olive oil
1 cup chopped onion (about 1 medium)
1 cup chopped fennel
1/2 cup chicken or fish stock
1/2 cup dry white wine
2 oz. chopped dried figs
1 lb. thin white fish fillets (flounder or sole)
2 blood oranges, 1 juiced and 1 cut in half and sliced (navel oranges will also work)


  1. Place olive oil in sauté pan. Add onion and cook until onion begins to turn brown on the edges. Add fennel and cook 2–3 minutes or until fennel and onion are tender.
  2. Add stock, wine, and figs. Bring to a boil.
  3. Place fish on top of this mixture. Cover and steam until fish flakes with a fork, approximately 3–5 minutes depending on thickness of fish.
  4. Serve fish over the fennel and fig relish. Drizzle with juice of 1 orange and garnish each serving with remaining orange slices.

Adapted from The Diabetes Seafood Cookbook by Barbara Seelig-Brown.


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