Rockfish with Orange, Fennel and Cannellini Beans
/Get ready for the perfect light summer dinner that tastes great and will make you feel amazing! Fish in general is a perfect choice for a light and flavorful dinner. There are so many different ways to cook rockfish, but broiling your fish is an almost effortless and easy way to get the job done...yet still be full of flavor.
Rockfish has a mild flavor with a flaky medium-firm texture. Not only is the fish on the sweeter side, but the fillets are packed with iron and vitamin B-12. Rockfish also provides a decent amount of omega-3 fatty acids, which our bodies cannot produce on their own. Did you know that omega-3s are thought to contribute to brain function and may reduce the levels of harmful inflammation in your body? That’s why the American Heart Association recommends eating two 3.5 oz servings of fatty fish each week!
Rockfish and oranges compliment each other quite nicely as the the fish already adds its own subtle sweetness. Cara Cara oranges and their unique red-tint bring a vibrant color pop to this dish. They also add an extra Vitamin C and A boost. Absorbing all of the flavor, the sliced fennel brings the ingredients together and the thyme intensifies these flavors even more.
While you may have not tried Rockfish before, it is delicious! Give it a whirl and prepare to be dazzled.
Rockfish with Oranges, Fennel, and Cannellini Beans
Time: 45 Minutes
Serves 4
Ingredients
Extra-virgin olive oil, divided
1 small red onion, thinly sliced
1 tbsp fresh thyme, finely chopped + additional thyme leaves to garnish
Kosher salt and freshly cracked black pepper
¼ cup mirin
2 (15 oz) cans cannellini beans, rinsed and drained
4 garlic cloves, finely chopped
¾ cup chicken broth
1 medium cara cara orange: ½ thinly sliced, juice and zest of ½ orange
1 cup fennel bulb, thinly sliced, divided
4 (6 oz) rockfish fillets
1 medium navel orange, thinly sliced
1 large fennel frond (optional)
Directions
Set an oven rack in the top third of the oven and preheat broiler.
In a large skillet or Dutch oven, heat 3 tbsp olive oil over medium heat. Add red onion and stir until soft, about 4-5 minutes. Stir in 1 tbsp thyme and season with salt and pepper to taste. Add mirin and continue stirring until reduced, about 3-4 minutes. Add the cannellini beans, garlic, and chicken stock and stir until well combined, about 2 minutes. Add the cara cara orange zest, half the sliced fennel, and cook over medium-high heat until the fennel is soft, about 5 minutes. Remove from heat and keep warm.
Line a baking sheet with parchment paper. Lightly coat fish on all sides with olive oil and season with salt and pepper to taste. In a small bowl, add half of the fennel and 2 tsp olive oil. Season with salt and pepper and mix to combine. Top the fish with the remaining sliced fennel, cara cara and navel orange slices, and a large fennel frond. Squeeze cara cara orange juice over the fish and vegetables.
Broil the fish for about 10-12 minutes until the internal temperature reaches 145F. Remove from heat.
Serve the beans on plates and top with the rock fish and orange slices. Garnish with thyme leaves if desired.
If you liked this recipe, you will also love my recipes for Salmon with Beurre Blanc and Sautéed Greens, Poached Black Cod with Butter Beans and Brussels Sprouts, and Mahi Mahi With Avocado-Chile Salsa & Tropical Rice
