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.

EatingWell Test Kitchen
Source: EatingWell Magazine, February/March 2006
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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.

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  • 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.

Tips

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.

Nutrition Facts

484.9 calories; protein 34.7g 69% DV; carbohydrates 38.5g 12% DV; exchange other carbs 2.5; dietary fiber 12.9g 52% DV; sugars 7.8g; fat 23.4g 36% DV; saturated fat 4.5g 23% DV; cholesterol 62.4mg 21% DV; vitamin a iu 1776.9IU 36% DV; vitamin c 28.5mg 48% DV; folate 201mcg 50% DV; calcium 171mg 17% DV; iron 3.7mg 20% DV; magnesium 65.3mg 23% DV; potassium 1563.8mg 44% DV; sodium 604.9mg 24% DV; thiamin 0.3mg 28% DV.

Reviews (5)

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6 Ratings
  • 5 star values: 4
  • 4 star values: 2
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Rating: 5 stars
11/23/2019
love the fennel and beans to have with this I added some Justice Pepper blend and also a bit of basil. I used a basil infused oil for the oil. This is a good dish for company. And as one reviewer did I did add a tiny bit of salt. Served with lemon on side too. Read More
Rating: 4 stars
11/29/2015
Tasty Filling and Healthy This is a very pleasant flavorful meal--as long as you add a little salt as you go (in my opinion). I also left the skin on the sockeye salmon that I used for the recipe and used a largish tomato rather than one I would consider medium. Very enjoyable satisfying and nourishing. Thank you! Read More
Rating: 4 stars
01/12/2013
This was an awesome dish.... We have done with salmon and chicken. Great both ways and really easy! Read More
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Rating: 5 stars
10/29/2011
Stunningly delicious! Have made it several times over the years and everyone LOVES it. Read More
Rating: 5 stars
10/29/2011
Delicious and colorful! I loved the variation in texture and flavors. The crunch of the fennel went really well with the softness of the beans and salmon. I didn't have dijon mustard on hand so I used 1 tsp of grain mustard and 1/2 tsp of regular mustard. I also added a quarter cup of chopped onion and added it to the frying pan at the same time as the tomato white wine and beans. I would definitely eat this again! Read More