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20 minute dinner recipes

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Fennel-Crusted Salmon on White Beans

http://www.eatingwell.com/recipes/fennel_crusted_salmon_on_white_beans.html

From EatingWell:  February/March 2006, EatingWell Serves Two

Delicious warm white beans and fennel are topped with succulent fennel-seed-crusted salmon for a double hit of flavor. For an extra-fresh look, set aside some additional chopped fennel fronds to use as a garnish.

6 servings | Active Time: 35 minutes | Total Time: 40 minutes

Ingredients

Preparation

  1. 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.
  2. Meanwhile, combine fennel seeds and the remaining 1/4 teaspoon pepper in a small bowl; sprinkle evenly on both sides of salmon.
  3. 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.

Nutrition

Per serving : 306 Calories; 13 g Fat; 2 g Sat; 6 g Mono; 45 mg Cholesterol; 29 g Carbohydrates; 25 g Protein; 9 g Fiber; 467 mg Sodium; 1019 mg Potassium

1 Carbohydrate Serving

Exchanges: 1.5 starch, 1 vegetable, 3 lean meat, 1 fat

Tips & Notes