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Baked fennel in tomato sauce
The delicate flavours of the aniseed from the fennel are perfectly complemented by the fresh tomato sauce. This dish goes especially well with fish.
What you need
- 6 tsp olive oil
- 2 cloves garlic
- 1 large onion, peeled and finely chopped
- 800 g canned chopped tomatoes
- 4 bulbs fennel, trimmed and cut into slices lengthways
- 3 tsp plain flour
- 60 ml olive oil
- 6 tsp chopped fresh basil
- seasoning
- 6 tsp freshly grated parmesan cheese
Method
Preheat oven to 180°C.
Heat the oil in a saucepan. Add the garlic and onion. Fry for 2-3 min until softened. Add the tomatoes to the pan. Bring to the boil and simmer for 8-10 min or until thickened.
Meanwhile, place the fennel on a plate. Sprinkle over the flour. Heat the remaining oil in a large frying pan. Fry half the fennel for 3-5 min on each side until golden brown. Remove with a slotted spoon. Drain on kitchen paper while repeating with remaining fennel.
Stir the basil into the sauce. Season to taste. Spoon half the tomato sauce into the base of an ovenproof dish. Arrange the fennel slices on top. Top with the remaining tomato sauce. Sprinkle with the Parmesan cheese.
Cook in the oven for 25-30 min until bubbling and piping hot.
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Preparation 30 minutes Cook 47 minutes Total 1 hour, 17 minutes -
Energy 318 kcal/serving Fat 4.55 g/serving Carbohydrates 116.52 g/serving Glycaemic Index 8 Glycaemic Load 2.41 
Serving suggestion
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1332 | 277 | 10475 | 8350 |
| Energy (kcal) | 318 | 66.4 | 2500 | 2000 |
| Protein (g) | 6.35 | 1.32 | ||
| Carbohydrate (g) | 29.7 | 6.19 | 345 | 275 |
| Fat (g) | 21.8 | 4.55 | 95 | 70 |
| Fat (saturated) (g) | 3.26 | 0.68 | ||
| Fibre (g) | 9.71 | 2.03 | ||
| Sodium (mg) | 189 | 39.5 | ||
| Salt (equivalent) (g) | 0.47 | 0.10 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 159 | 33.3 | 800 |
| Vitamin B-12 (µg) | 0.04 | 0.01 | 1 |
| Vitamin B-6 (mg) | 0.33 | 0.07 | 2 |
| Vitamin C (mg) | 58.3 | 12.2 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 3.33 | 0.69 | 10 |
| Zinc (mg) | 0.96 | 0.20 | 15 |
| Calcium (mg) | 223 | 46.5 | 800 |
| Folate (mcg) | 86.7 | 18.1 | 200 |
| Iron (mg) | 3.11 | 0.65 | 14 |
| Magnesium (mg) | 68.7 | 14.3 | 300 |
| Niacin (mg) | 3.16 | 0.66 | 18 |
| Pantothenic acid (mg) | 0.93 | 0.19 | 6 |
| Riboflavin (mg) | 0.16 | 0.03 | 1.6 |
| Phosphorous (mg) | 186 | 39.0 | 800 |
| Thiamin (mg) | 0.14 | 0.03 | 1.4 |
This recipe is:
Demi-veg- Vegetarian
Citrus free
Corn-free
Egg free
Peanut free
Shellfish free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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