Fennel-Crusted Salmon on White Beans

Fennel-Crusted Salmon on White Beans

10 Reviews
From: EatingWell Magazine, February/March 2006

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.

Ingredients 6 servings

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  • 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

  • Active

  • Ready In

  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 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.
  • 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 information

  • Per serving: 326 calories; 15 g fat(3 g sat); 9 g fiber; 29 g carbohydrates; 25 g protein; 154 mcg folate; 42 mg cholesterol; 4 g sugars; 0 g added sugars; 942 IU vitamin A; 17 mg vitamin C; 116 mg calcium; 3 mg iron; 464 mg sodium; 1023 mg potassium
  • Carbohydrate Servings: 1 1/2
  • Exchanges: 1.5 starch, 1 vegetable, 3 lean meat, 1 fat

Reviews 10

February 16, 2013
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By: EatingWell User
Perfect! I followed the recipe exactly, and was very very satisfied with the results! there were NO leftovers!! And everyone said it was a repeat dish. Pros: Easy Cons: needed salt
December 07, 2011
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By: EatingWell User
Rich taste balanced beautifully with nice glass of white wine Delicious and easy when modified. Cooked fennel and tomatoes first (added a little garlic). A little mustard goes a long way especially if you are using good quality (mixed whole grain and dijon). No reason to wipe out pan when cooking salmon. Placed veggies in a covered glass dish while salmon was cooking. Flaking salmon on top was brilliant- blended flavors far better than eating salmon w/ veggies on the side. Pros: simple, healthy and very filling Cons: Fennel seeds sounded overpowering so I omitted them.
March 02, 2010
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By: EatingWell User
I made this but had ony black beans and no fennel... Used a pretty big onion and added a bit of fennel seed to the beans and it was most excellent.
September 23, 2009
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By: EatingWell User
This is my go-to salmon dish - it is fresh, healthy and delish. Love the fennel and white beans as a dish on their own, too. I also use canned tomatoes and get the ones with garlic already in, so that cuts down on a step. Erin K., San Diego, CA
September 23, 2009
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By: EatingWell User
Excellent dish that I have made several times and shared with friends. It is much appreciated by all those who like fennel. I also added a little salt to boost the flavors. Chicken or veggie stock works well as a substitute for the wine. A teaspoon of white wine vinegar with the stock adds the acidity missing when the wine is omitted. Nicole
September 23, 2009
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By: EatingWell User
Wow! This was awesome! It made a huge amount, though, more than the two of us could eat. I used a 14 ounce can of diced, canned tomatoes as we don't have fresh from the garden 'maters yet and I won't go near the cardboard tomatoes at the supermarket. To make things easier, and use less pans, I first cooked my salmon in a saute pan and left it on the cutting board to cool so I could peel the skin off. Much easier than skinning it raw. I then used that same pan (with the olive oil and salmon renderings) to saute the fennel bulb, than just added the other ingredients. This will be a regular item on our menu! Jake, Saint Joseph, IL
September 23, 2009
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By: EatingWell User
All my guests loved this last night. As recommended by previous comment, I added a clove of finely chopped garlic to the beans, and increased the mustard a bit, using stone-ground. also, instead of pan searing the fish, I finely chopped the fennel seeds and put them on one side of the salmon only, grilled the filets skin-side down first, then flipped them, removing the skin, and quickly grilling the seeded side. Much easier when cooking for a crowd than pan-frying. , Friday Harbor, WA
September 23, 2009
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By: EatingWell User
Edible, but I am not going to make this again. The whole thing just tasted like fennel... predictably so. Anonymous
September 23, 2009
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By: EatingWell User
This was an exceptional dish, worthy of company or any special occasion. The flavors are wonderful. Highly recommend. sharon, Harwich Pt, MA