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Seared Salmon with White Beans & Fennel

Source: © EatingWell Magazine
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Active Time:  30 Minutes
Total Time:  35 Minutes
  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.
RECIPE INGREDIENTS
3 teaspoons   extra-virgin olive oil, divided
1 small bulb   fennel, halved, cored and thinly sliced, plus 1 tablespoon chopped fennel fronds
1 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.
Seared Salmon with White Beans & Fennel Recipe at Cooking.com
DIRECTIONS
Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add sliced fennel; cook, stirring occasionally, until lightly browned, about 6 minutes. Stir in beans, tomato and wine. Cook, stirring occasionally, until the tomato begins to break down, about 3 minutes. Transfer to a bowl; stir in chopped fennel fronds, mustard and 1/8 teaspoon pepper. Cover to keep warm.


Rinse and dry the pan. Combine fennel seed and the remaining 1/8 teaspoon pepper in a small bowl; sprinkle evenly on both sides of 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 © EatingWell Magazine. All rights reserved.
Date Added: 10/01/2008
Nutrition Facts per Serving
Yield:   2 servings
Calories: 460
Fat. Total: 21g
Protein: 34g
Carbohydrates, Total: 39g
Fat, Saturated: 4g
Fiber: 13g
Cholesterol: 67mg
Sodium: 610mg
% Cal. from Fat: 41%
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