Equipment
Ingredients
Main
- 45 ml olive oil
- 30 g onion, finely minced
- 1 garlic, minced
- 60 g fennel, chopped
- 3 tomato, peeled, seeded, and chopped
- 2 g salt
- 1 g black pepper, freshly ground
- 1 shad fillet
- 15 ml lemon juice
- 22 g breadcrumbs
- 30 g smoked ham, finely chopped
- 3 g fennel tops, minced
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 433 kcal
- Protein
- 26 g
- Carbohydrates
- 11 g
- Fat
- 32 g
- Fiber
- 2 g
- Sugar
- 4 g
- Sodium
- 452 mg
- Saturated Fat
- 6 g
- Monounsaturated Fat
- 17 g
- Polyunsaturated Fat
- 6 g
- Cholesterol
- 96 mg
- Potassium
- 833 mg
- Calcium
- 97 mg
- Iron
- 2.1 mg
- Magnesium
- 57 mg
- Phosphorus
- 418 mg
- Zinc
- 1.0 mg
- Vitamin A
- 86 mcg
- Vitamin C
- 17 mg
- Vitamin D
- 6.2 mcg
- Vitamin E
- 4.0 mg
- Vitamin K
- 27 mcg
- Vitamin B6
- 0.6 mg
- Vitamin B12
- 0.2 mcg
- Thiamin
- 0.30 mg
- Riboflavin
- 0.36 mg
- Niacin
- 11.9 mg
- Folate
- 46 mcg
- Water
- 198 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
Preheat the oven to 200°C (400°F).
Lightly grease a large, shallow baking pan with oil or cooking spray.
Heat 45ml of olive oil in a skillet over medium heat.
Add the minced onion to the skillet and sauté until golden.
Add the minced garlic and chopped fennel to the skillet. Cook until the fennel begins to soften.
Stir in the chopped tomatoes and increase the heat to medium-high. Cook for 10 minutes until most liquid has evaporated.
Season the tomato mixture with salt and freshly ground black pepper.
Place the shad fillet in the prepared baking pan and brush the surface with 15ml of lemon juice.
Spread the cooked tomato and fennel mixture evenly over the top of the fish.
Sprinkle 22g of breadcrumbs over the tomato layer.
Bake the fish at 200°C (400°F) for 10 minutes, or until the shad reaches an internal temperature of 63°C (145°F).
Remove from the oven and garnish with chopped ham and minced fennel tops. Serve immediately.
Chef's Notes
- Ensure your shad fillets are fresh; the quality of the fish is paramount to this dish's success. Look for firm flesh and a clean, oceanic smell.
- Don't rush the tomato and fennel compote. Allowing it to reduce properly concentrates the flavors and creates a rich, jam-like consistency that perfectly complements the fish.
- For extra crispy breadcrumbs, consider toasting them lightly in a separate pan with a touch of butter or olive oil before sprinkling them over the fish.
- The ham adds a salty, savory depth. If you can't find good quality smoked ham, pancetta or even crispy bacon can be used as a substitute, though they will impart a slightly different flavor profile.
- Shad can have small bones. If this is a concern, carefully check the fillets and remove any visible pin bones before cooking, or opt for a boneless fillet if available.
Storage
Refrigerator: 2 days — Store in an airtight container.
Reheating: Reheat gently in a 150°C (300°F) oven until the internal temperature reaches 63°C (145°F).
Troubleshooting
Tomato topping is watery and makes the fish soggy.
Cause: The tomato mixture was not reduced sufficiently in the skillet.
Fix: Use a slotted spoon to apply only the solids to the fish, leaving excess liquid in the skillet.
Prevention: Ensure the tomatoes cook at medium-high heat until the pan is nearly dry.
Cultural Context
Shad, a migratory fish, has been a traditional food source in North America for centuries, particularly along the East Coast. Historically, shad bakes were common in colonial times and into the 19th century, often prepared during the spring spawning season. This recipe reflects a simple, home-style American preparation, highlighting the delicate flavor of the fish with complementary seasonal vegetables and savory elements.
