Pan-Seared Salmon with Fennel & Dill Salsa

From EatingWell: June/July 2005, The EatingWell Healthy in a Hurry Cookbook (2006) — Subscribe Now!

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:

"Very refreshing flavors. I serve the salsa on a bed of white rice and occasionally substitute fennel with cucumber. Anonymous, Los Angeles, CA "

Pan-Seared Salmon with Fennel & Dill Salsa Recipe

4 servings

Active Time: 30 minutes

Total Time: 30 minutes

Nutrition Profile

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

Preparation

Combine tomato, fennel, onion, dill, vinegar and 1/4 teaspoon salt in a medium bowl.
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; 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