Seared Salmon with White Beans & Fennel

  • Active Time 30m
  • Total Time 35m

2 servings

You could call this recipe triple-fennel salmon because it uses the fresh fennel bulb, the fronds and fennel seeds. The end result is melt-in-your-mouth, seared salmon fillets with an earthy bean topping. Add a mixed green salad to complete the meal.

ingredients

  • 3 teaspoons extra-virgin olive oil, divided
  • 1 small bupound fennel, halved, cored and thinly sliced, plus 1 tablespoon chopped fennel fronds
  • One 15-ounce can white beans, rinsed
  • 1 medium tomato, diced
  • 1/4 cup dry white wine
  • 1 1/2 teaspoons Dijon mustard
  • 1/4 teaspoon freshly ground pepper, divided
  • 1 teaspoon fennel seed
  • 8 ounces center-cut salmon fillet, skinned (see Tip) and cut into 2 portions
  • Tip: To skin a salmon fillet, place it skin-side down on a cutting board. Starting at one corner, slip the blade of a long, knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.

directions

Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add the sliced fennel; cook, stirring occasionally, until lightly browned, about 6 minutes. Stir in the beans, tomato and wine. Cook, stirring occasionally, until the tomato begins to break down, about 3 minutes. Transfer to a bowl; stir in the chopped fennel fronds, mustard and 1/8 teaspoon pepper. Cover to keep warm.

Rinse and dry the pan. Combine the fennel seed and the remaining 1/8 teaspoon pepper in a small bowl; sprinkle evenly on both sides of the salmon. Heat the remaining 2 teaspoons oil in the pan over medium-high heat until shimmering but not smoking. Add the salmon, skinned side up; cook until golden brown, 3 to 6 minutes. Turn the salmon over, cover and remove from the heat. Allow the salmon to finish cooking off the heat until just cooked through, 3 to 6 minutes more. Serve the salmon with the bean mixture.

Recipe reprinted by permission of Publisher. All rights reserved.

RecID 7704

nutrition information per serving

460 calories; 21g total fat; 4g total saturated fat; 67mg cholesterol; 610mg sodium; 39g carbohydrates; 13g fiber; 34g protein

These nutrition facts are calculated according to the ingredients listed in this recipe. Any substitutions will change these facts. Although we strive for accuracy, please note that food manufacturers occasionally change their food formulas, which could affect the calculations as shown.

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