Rachael Ray's easy cod with tomatoes and dill - HelpForIBS.com Message Boards

Cod with Fennel, Dill and Tomato Recipe courtesy Rachael Ray

Recipe Summary
Difficulty: Easy
Prep Time: 10 minutes
Cook Time: 20 minutes
Yield: 4 servings
User Rating: No Rating

4 (8-ounce) portions cod fish
2 wedges lemon
Salt
2 tablespoons extra-virgin olive oil, 2 turns of the pan use less oil without problems
1 bulb fennel, quartered, core cut away, thinly sliced
1 small to medium yellow skinned onion, thinly sliced
1/2 cup dry white wine
1 cup chicken broth
1 (15- ounce) can diced tomatoes, drained
Black pepper
A few large sprigs, in tact, plus 2 tablespoons chopped dill

Preheat oven to 375 degrees F.
Rinse fish and squeeze lemon juice over it. Season the fish with a little salt and reserve.

Heat a large oven proof pan over medium heat. Add extra-virgin olive oil, fennel and onion and season with salt. Saute fennel and onions 7 to 8 minutes then add white wine and reduce a minute, then add broth. Add tomatoes and season with salt and pepper. Set fish into pan and spoon juices over the cod. Add a few sprigs dill to the broth and set the pan into the hot oven to cook. Cook 12 minutes, until fish is opaque. To serve, arrange cod on plate, top with vegetables and chopped fresh dill.
fennel tastes licoricey kind of and not everyone likes it. I like it and I hate other licoricey things like tarragon or black licorice. So it is worth trying!

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IBS-A for 20 years with terrible bloating and gas. On the diet since April 2004. Remember this from Heather's information pages:
"You absolutely must eat insoluble fiber foods, and as much as safely possible, but within the IBS dietary guidelines. Treat insoluble fiber foods with suitable caution, and you'll be able to enjoy a wide variety of them, in very healthy quantities, without problem." Please eat IF foods!

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