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sea bass and spicy tomato sauce over braised fennel
Cod, halibut or grouper can be substituted for the bass.
Yield: 4 Servings
Active time: 30 min Start to finish: 1 1/4 hr
Each serving contains about 218 calories and 6 grams fat.
2 large fennel bulbs, preferably with fronds (sometimes called anise; about 2 lb total), fronds reserved and stalks discarded
1 large onion, halved lengthwise, one half cut lengthwise into 1/4-inch-thick slices and the other half chopped
1/2 teaspoon anchovy paste
2 1/2 teaspoons extra-virgin olive oil
1 cup fat-free chicken broth
4 tablespoons dry white wine
1/4 to 1/2 teaspoon dried hot red pepper flakes
1 (14-oz) can whole tomatoes in juice (Muir Glen Fire Roasted canned tomatoes are really good)
4 (5-oz) skinless sea bass fillets (3/4 inch thick), bones removed
Chop enough fennel fronds, if using, to measure 2 tablespoons. Quarter fennel bulbs lengthwise, then cut lengthwise into 1/4-inch-thick slices.
Cook fennel bulbs, sliced onion, and anchovy paste in 1 1/2 teaspoons oil in a 12-inch heavy nonstick skillet over moderate heat, stirring, until coated, about 1 minute. Season with salt and pepper, then add broth and 2 tablespoons of wine; braise, covered, stirring occasionally, until vegetables are slightly tender, about 10 minutes.
Remove lid and boil, stirring occasionally, until liquid is evaporated, about 10 minutes. Transfer fennel mixture to a 1 1/2-quart shallow gratin or other shallow 9-inch ceramic or glass baking dish.
Preheat oven to 450°F.
While fennel mixture is braising, cook chopped onion, red pepper flakes, and salt to taste in remaining teaspoon oil in an 8-inch nonstick skillet over moderate heat, stirring occasionally, until onion is softened, 3 to 4 minutes. Add tomatoes with juice along with the rest of the wine and simmer, breaking up tomatoes with a spoon and stirring occasionally, until very thick, 15 to 20 minutes.
Arrange fish fillets on top of fennel mixture and season with salt. Spoon tomato sauce over fish. Cover with a sheet of parchment paper or wax paper, then cover baking dish tightly with foil and bake in middle of oven until fish is just cooked through, 15 to 20 minutes. Sprinkle with fennel fronds.
Serving suggestion:
Try with polenta or crusty bread
Try adding mushrooms, garlic, black olive paste, and thyme and oregano to the tomato sauce
FENNEL AND CARROT SALAD WITH ANISE OIL DRESSING
yield: 8 servings
3/4 c. saturated oil
1 1/2 T. anise seeds
juice of 3 oranges
p. saffron
2 T. lemon juice or more to taste
salt and pepper
3 fennel bulbs, shaved with a vegitable peeler
4 large carrots, shaved with a vegitable peeler
Heat oil in a small saucepan over medium heat. Remove from heat, add anise seeds, and allow to infuse for 15 minutes. Strain.
In a separate pan, reduce the orange juice to four tablespoons. Remove from heat and immediately whisk in the saffron and two tablespoons of lemon juice. Whisk anise oil into citrus mixture. Season with salt and pepper and additional lemon juice if needed.
Toss together the dressing, the fennel, and the carrot to combine.