Fennel-Marinated Halibut with Fennel Tzatziki

Tzatziki is a yogurt-based Greek condiment that traditionally contains cucumber. Using fennel in place of cucumber adds sweetness and a mild licorice flavor to the sauce. Fennel seeds impart a slightly nutty flavor in the marinade. Substitute snapper when you can't find fresh halibut.

Yield: 4 servings (serving size: 1 fillet and 2 tablespoons sauce)

Ingredients

• 1  teaspoon  grated lemon rind
• 1  tablespoon  fresh lemon juice
• 1  tablespoon  extra-virgin olive oil
• 2  teaspoons  fennel seeds, crushed
• 1/8  teaspoon  freshly ground black pepper
• 1/2  teaspoon  salt, divided
• 4  (6-ounce) halibut fillets
• 1  cup  plain low-fat yogurt
• 1/2  cup  shredded fennel bulb
• 2  teaspoons  chopped fennel fronds
• 1  garlic clove, minced
• Cooking spray

Preparation

Combine first 5 ingredients and 1/4 teaspoon salt in a large zip-top plastic bag; add fish. Seal and marinate in refrigerator 1 hour, turning occasionally.

Preheat broiler.

Spoon yogurt onto several layers of heavy-duty paper towels; spread to 1/2-inch thickness. Cover with additional paper towels; let stand 5 minutes. Scrape into a bowl using a rubber spatula. Add 1/4 teaspoon salt, shredded fennel bulb, chopped fennel fronds, and garlic. Cover and refrigerate.

Remove fish from bag; discard marinade. Place fish on a broiler pan coated with cooking spray. Broil 8 minutes or until fish flakes easily when tested with a fork. Serve with yogurt sauce.

Nutritional Information

Calories:

239 (24% from fat)

Fat:

6.5g (sat 1.4g,mono 2.8g,poly 1.4g)

Protein:

37.6g

Carbohydrate:

5.9g

Fiber:

0.6g

Cholesterol:

56mg

Iron:

1.6mg

Sodium:

358mg

Calcium:

202mg