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Pan-Seared Salmon with Fennel & Dill Salsa

:  June/July 2005, The EatingWell Healthy in a Hurry Cookbook (2006)

Your rating: None Average: 3.7 (15 votes)

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.


READER'S COMMENT:
"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...
Pan-Seared Salmon with Fennel & Dill Salsa Recipe

Makes: 4 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High potassium | Gluten free |

View Our Nutrition Guidelines »

Ingredients

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

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Preparation

  1. Combine tomato, fennel, onion, dill, vinegar and 1/4 teaspoon salt in a medium bowl.
  2. Cut salmon into 4 equal portions, sprinkle with the remaining 1/4 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.

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, 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 degree angle, separating the fillet from the skin without cutting through either. Or have your fishmonger do it for you.

Nutrition

Per serving: 289 calories; 20 g fat ( 3 g sat , 10 g mono ); 67 mg cholesterol; 4 g carbohydrates; 0 g added sugars; 23 g protein; 1 g fiber; 373 mg sodium; 610 mg potassium.

Nutrition Bonus: Selenium (60% daily value), Vitamin C (32% dv), omega-3s.

Exchanges: 1 vegetable, 3 1/2 lean meat, 1 1/2 fat


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Recipe Categories

Ethnic/Regional
Mediterranean
American
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low saturated fat
Low sodium
Heart healthy
Healthy weight
High potassium
Gluten free
Ease of Preparation
Easy
Total Time
30 minutes or less
Servings
4
Main Ingredient
Fish
Preparation/ Technique
Saute
Meal/Course
Dinner

Season
Summer
Fall
Style/Theme
Entertaining, formal
Quick (total 30 min. or less)
Type of Dish
Main dish, fish/seafood
Publication
The EatingWell Healthy in a Hurry Cookbook (2006)
June/July 2005
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