Fennel-Crusted Salmon on White Beans
Contributed by: EatingWell.com
Delicious, warm white beans and fennel are topped with succulent fennel-seed-encrusted salmon for a double hit of flavor. For an extra-fresh look, set aside some additional chopped fennel fronds to use as a garnish.
Prep: 35 min
Total: 40 min
Yield: 6 servings
Based on 0 Reviews
Ingredients:
-
5 teaspoons extra-virgin olive oil, divided
1 bulb fennel, halved, cored and thinly sliced, plus 1 tablespoon chopped fennel fronds
2 (15-ounce) cans white beans, rinsed
2 medium tomatoes, diced
1/3 cup white wine
1 tablespoon Dijon mustard
1/2 teaspoon freshly ground pepper, divided
1 tablespoon fennel seeds
1 pound salmon fillet, skin removed (see Tip), cut into 2 portions
Preparation:
- Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add sliced fennel; cook, stirring occasionally, until lightly browned, about 6 minutes. Stir in beans, tomatoes and wine.
- Cook, stirring occasionally, until the tomatoes begin to break down, about 3 minutes. Transfer to a bowl; stir in chopped fennel fronds, mustard and 1/4 teaspoon pepper. Cover to keep warm.
- Meanwhile, combine fennel seeds and the remaining 1/4 teaspoon pepper in a small bowl; sprinkle evenly on both sides of salmon.
- Wipe out the pan. Add the remaining 3 teaspoons oil to the pan and heat over high heat until shimmering but not smoking. Add the salmon, skinned-side up, and cook until golden brown, 3 to 5 minutes.
- Turn the salmon over, cover and remove from the heat. Let stand until the salmon finishes cooking off the heat, 3 to 5 minutes more. Transfer the salmon to a cutting board and flake with a fork.
- Serve salmon on top of the warm bean mixture.
Tips:
To skin a salmon fillet: Place it on a clean cutting board, skin-side down. Starting at the tail end, 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 degree angle, separating the fillet from the skin without cutting through either.
Per serving: 306 calories; 13 g fat (2 g saturated fat, 6 g mono unsaturated fat); 45 mg cholesterol; 29 g carbohydrates; 25 g protein; 9 g fiber; 467 mg sodium; 1019 mg potassium
Nutrition Bonus: Folate (39% daily value), Fiber (36% dv), Potassium (29% dv), Vitamin C (25% dv), Iron (15% dv), Omega-3s.
Exchanges: 1 1/2 starch, 1 vegetable, 3 lean meat, 1 fat
Nothing compares to the rich flavor of brisket, plus this recipe couldn't be simpler to prepare—a guaranteed crowd-pleaser.
Mini loaf cakes make the perfect gift for Purim or any time of the year. Makes some for friends or indulge yourself.
