One way to skirt calories while making a tasty meal is to rub foods with spices and herbs, particularly those fish lacking a robust flavor themselves. The spices here aid in making their own saffron-y sauce.
Make Ahead: The fish needs to marinate in the refrigerator for at least 2 hours and up to 6 hours.
- 1/2 teaspoon ground ginger
- 2 tablespoons coriander seeds, ground
- 1 teaspoon cumin seeds, ground
- 1 teaspoon fennel seeds, ground
- 2 tablespoons fresh parsley or cilantro leaves, chopped
- 1/2 teaspoon saffron threads
- Finely grated zest of 2 lemons (about 2 tablespoons)
- 2 tablespoons freshly squeezed lemon juice
- Four 6-ounce flounder fillets may substitute other thin, white-fleshed fish fillets), pin bones removed
- 1 large fennel bulb (outer layers removed), quartered, cored and cut into thin slices
Combine the ginger, coriander, cumin, ground fennel, parsley or cilantro, saffron, lemon zest and lemon juice in a small bowl. Rub the mixture on both sides of the fillets and transfer them to a flat dish. Cover with plastic wrap and marinate in the refrigerator for at least 2 hours and up to 6 hours.
Preheat the oven to 400 degrees. Lay the fennel slices in a baking dish; top with the fillets and any collected juices from the dish. Roast uncovered for 5 minutes per inch of thickness.
Adapted from the upcoming "Nathalie Dupree's Mastering the Art of Southern Cooking" (Gibbs-Smith, 2011).
Tested by Monica Bhide.
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