Fennel-Crusted Salmon on White Beans
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.
- 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
- 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.
- 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 high heat until shimmering but not smoking. Add the salmon, skinned-side up, and cook until golden brown, 3 to 5 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 & Notes
- 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 degree angle, separating the fillet from the skin without cutting through either.
Per serving: 306 calories; 13 g fat (2 g sat, 6 g mono); 45 mg cholesterol; 29 g carbohydrates; 0 g added sugars; 25 g protein; 9 g fiber; 467 mg sodium; 1019 mg potassium.
Nutrition Bonus: Folate (39% daily value), Fiber (36% dv), Potassium (29% dv), Vitamin C (25% dv), Iron (15% dv), Omega-3s.
Carbohydrate Servings: 1
Exchanges: 1.5 starch, 1 vegetable, 3 lean meat, 1 fat
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