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. Source: EatingWell Magazine, February/March 2006

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Ingredients

Directions

  • 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.

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  • 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 medium-high heat until shimmering but not smoking. Add the salmon, skinned-side up, and cook until golden brown, 4 to 6 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

Tip: 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° angle, separating the fillet from the skin without cutting through either.

Nutrition Facts

326 calories; 15 g total fat; 2.9 g saturated fat; 42 mg cholesterol; 464 mg sodium. 1023 mg potassium; 28.9 g carbohydrates; 9.4 g fiber; 4 g sugar; 24.8 g protein; 942 IU vitamin a iu; 17 mg vitamin c; 154 mcg folate; 116 mg calcium; 3 mg iron; 39 mg magnesium;

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