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Mediterranean Sautéed Shrimp & Fennel

:  November/December 2009

Your rating: None Average: 3.9 (36 votes)

Serve this sautéed fennel and shrimp with a tomato-caper sauce in whatever way suits your fancy—with pasta, whole grains, such as bulgur or brown rice, or even mashed potatoes. Serve with: A mixed green salad.


READER'S COMMENT:
"Delicious and ultra healthy. The fennel flavor, which is wonderful, naturally permeates the shrimp making it taste good without an unhealthy dose of cream or oil! "
Mediterranean Sautéed Shrimp & Fennel Recipe

Makes: 4 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat | Healthy weight | Heart healthy | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 1 large fennel bulb, cored and cut into 2-inch-long strips (about 4 cups)
  • 1 15-ounce can diced tomatoes, preferably fire-roasted
  • 1 tablespoon chopped fresh oregano or 1 teaspoon dried
  • 1 pound peeled and deveined raw shrimp (21-25 per pound)
  • 2 tablespoons capers, rinsed
  • 1/4 teaspoon freshly ground pepper
  • 1/4 cup crumbled feta cheese

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Preparation

  1. Heat oil in a large skillet over medium heat. Add fennel and cook, stirring occasionally, until starting to brown, 6 to 8 minutes. Add tomatoes and oregano and cook, stirring and scraping up any browned bits, about 30 seconds. Add shrimp and cook, stirring occasionally, until pink and just cooked through, about 4 minutes. Stir in capers and pepper. Serve sprinkled with feta.

Nutrition

187 calories; 7 g fat ( 2 g sat , 3 g mono ); 176 mg cholesterol; 10 g carbohydrates; 21 g protein; 3 g fiber; 610 mg sodium; 412 mg potassium.

Carbohydrate Servings: 1/2

Exchanges: 1 vegetable, 3 lean meat, 1 fat

Nutrition Note: Vitamin C (45% daily value), Iron (20% dv), Vitamin A (15% dv).


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Recipe Categories

Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low saturated fat
Heart healthy
Healthy weight
Gluten free
Ease of Preparation
Easy
Main Ingredient
Shellfish
Preparation/ Technique
Saute
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Style/Theme
Entertaining, casual
One dish meals
Quick (total 30 min. or less)
Type of Dish
Main dish, fish/seafood
Ethnic/Regional
Mediterranean
Publication
November/December 2009
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