Shad Baked With Tomatoes and Fenne

Ingredients

• 3 tablespoons olive oil
• 2 tablespoons finely minced onion
• 1 clove garlic, minced
• ½ cup chopped fresh fennel bulb
• 3 ripe tomatoes peeled, seeded and chopped, or tomatoes from a 1-pound can, very well drained and chopped
• Salt and freshly ground black pepper
• 1 shad fillet, 1 1/2 to 2 pounds
• 1 tablespoon lemon juice
• 2 tablespoons unseasoned bread crumbs
• 2 tablespoons finely chopped smoked ham or prosciutto
• 1 tablespoon minced fennel tops

• Nutritional Information

  • Nutritional analysis per serving (3 servings)

    707 calories; 50 grams fat; 10 grams saturated fat; 25 grams monounsaturated fat; 10 grams polyunsaturated fat; 12 grams carbohydrates; 2 grams dietary fiber; 5 grams sugars; 48 grams protein; 200 milligrams cholesterol; 270 milligrams sodium

  Note: Nutrient information is not available for all ingredients. Amount is based on available data.
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3 to 4 servings

Preparation

1. Preheat oven to 400 degrees. Lightly oil a large, shallow baking pan.
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.
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.
4. Remove from oven, sprinkle with ham and minced fennel tops and serve.