Seared Salmon with White Beans & Fennel

Seared Salmon with White Beans & Fennel

4 Reviews
From: EatingWell Magazine, February/March 2006

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 2 servings

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  • 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

Preparation

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  1. 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.
  2. 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.
  • 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 information

  • Per serving: 485 calories; 23 g fat(5 g sat); 13 g fiber; 39 g carbohydrates; 35 g protein; 201 mcg folate; 62 mg cholesterol; 8 g sugars; 0 g added sugars; 1777 IU vitamin A; 28 mg vitamin C; 171 mg calcium; 4 mg iron; 605 mg sodium; 1564 mg potassium
  • Carbohydrate Servings: 2

Reviews 4

November 29, 2015
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By: Sandy
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!
January 12, 2013
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By: EatingWell User
This was an awesome dish.... We have done with salmon and chicken. Great both ways and really easy!
May 21, 2011
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By: sarawright26
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!
October 15, 2010
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By: EatingWell User
Stunningly delicious! Have made it several times over the years and everyone LOVES it.