Pan-Seared Salmon with Fennel & Dill Salsa

Pan-Seared Salmon with Fennel & Dill Salsa

4 Reviews
From: EatingWell Magazine, June/July 2005

Crunchy fennel gives great texture to this tomato-based salsa, which is itself a zippy, slightly sour complement to sweet, seared salmon. Make this dish a meal by serving it with some whole-wheat couscous and a glass of rose.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 1 large tomato, chopped
  • 1 cup finely chopped fennel (about ½ bulb, stalks trimmed)
  • 2 tablespoons minced red onion
  • 2 tablespoons minced dill
  • 1 tablespoon red-wine vinegar
  • ½ teaspoon salt, divided
  • 1 pound salmon fillet, skinned (see Tip)
  • 2 tablespoons extra-virgin olive oil
  • Freshly ground pepper to taste

Preparation

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  • Ready In

  1. Combine tomato, fennel, onion, dill, vinegar and ¼ teaspoon salt in a medium bowl.
  2. Cut salmon into 4 equal portions, sprinkle with the remaining ¼ teaspoon salt and pepper. Heat oil in a large nonstick pan over high heat until shimmering but not smoking. Cook the salmon, skinned-side up, until golden brown, 3 to 5 minutes. Turn the salmon over and remove the pan from the heat. Allow the salmon to finish cooking off the heat until just cooked through, 3 to 5 minutes more. Serve immediately with the salsa.
  • 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, sharp 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. Or have your fishmonger do it for you.

Nutrition information

  • Per serving: 316 calories; 22 g fat(4 g sat); 1 g fiber; 4 g carbohydrates; 24 g protein; 43 mcg folate; 62 mg cholesterol; 2 g sugars; 0 g added sugars; 663 IU vitamin A; 14 mg vitamin C; 28 mg calcium; 1 mg iron; 372 mg sodium; 619 mg potassium
  • Nutrition Bonus: Vitamin C (23% daily value)
  • Carbohydrate Servings: ½
  • Exchanges: 1 vegetable, 3½ lean meat, 1½ fat

Reviews 4

February 10, 2010
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By: EatingWell User
This was delicious and easy to make. Took another reviewer's advice and used fresh chopped cucumber in place of fennel for the salsa since we aren't big fans of fennel. Then just added a pinch of fennel seed to the salsa. It was so good!! Served with long grain, wild rice. Will definitely make this one again!
September 28, 2009
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By: EatingWell User
A very tasty way to prepare salmon. We were surprised at how good it was. Definetley a keeper. Larry Barnett, Baldwinsvlle, NY
September 28, 2009
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By: EatingWell User
Very refreshing flavors. I serve the salsa on a bed of white rice and occasionally substitute fennel with cucumber. Anonymous, Los Angeles, CA
September 28, 2009
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By: EatingWell User
Love this salsa. I have also varied it up by tossing the salmon on a Foreman Grill instead, and it's still excellent. Dan, Austin, TX