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Seared Salmon with Sugar Snap-Fennel Slaw

May/June 2014

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A light and summery snap pea-and-fennel slaw makes a crisp bed for the seared salmon in this healthy dinner recipe. The delicate fennel fronds add more mild licorice flavor to the dish.


Seared Salmon with Sugar Snap-Fennel Slaw

Makes: 4 servings

Serving Size: 4 oz. salmon & 1 cup slaw

Active Time:

Total Time:

Ingredients

  • 1/4 cup lemon juice
  • 3 tablespoons extra-virgin olive oil, divided
  • 2 tablespoons minced shallot
  • 1/2 teaspoon light brown sugar
  • 3/4 teaspoon salt, divided
  • 1/2 teaspoon freshly ground pepper, divided
  • 1 large fennel bulb, with fronds
  • 2 cups sugar snap peas, trimmed
  • 1 1/4 pounds wild Alaskan salmon, skinned
  • 2 teaspoons minced fresh chives

Preparation

  1. Combine lemon juice, 2 1/2 tablespoons oil, shallot, brown sugar, 1/2 teaspoon salt and 1/4 teaspoon pepper in a large bowl. Set aside 4 teaspoons of the dressing in a small bowl.
  2. Slice top off fennel bulb. Chop 2 tablespoons of the fronds and add to the large bowl. (Reserve remaining fronds for garnish.) Halve, core and thinly slice the bulb. Thinly slice snap peas into long matchsticks. Toss the fennel and peas with the dressing in the large bowl; let stand while you cook the salmon.
  3. Cut salmon into 4 portions and season with the remaining 1/4 teaspoon each salt and pepper. Heat the remaining 1/2 tablespoon oil in a large nonstick skillet over medium-high heat. Add the salmon and cook for 2 minutes. Gently turn and continue cooking until just opaque in the center, 2 to 4 minutes more.
  4. Divide the slaw and salmon among 4 plates. Drizzle each portion with 1 teaspoon of the reserved dressing and top with 1/2 teaspoon chives and fennel fronds, if desired.

Nutrition

Per serving: 308 calories; 16 g fat (3 g sat, 10 g mono); 66 mg cholesterol; 10 g carbohydrates; 1 g added sugars; 3 g total sugars; 30 g protein; 3 g fiber; 539 mg sodium; 889 mg potassium.

Nutrition Bonus: Vitamin B12 (100% daily value), Vitamin C (68% dv), Potassium (25% dv), Vitamin A (17% dv), Magnesium (16% dv), Omega-3s

Carbohydrate Servings: 1/2

Exchanges: 1 1/2 vegetable, 4 lean meat, 2 fat


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Recipe Categories

Total Time
45 minutes or less
Servings
4
Main Ingredient
Fish
Preparation/ Technique
Saute
Meal/Course
Dinner

Season
Spring
Summer
Ethnic/Regional
American
Ease of Preparation
Easy
Publication
May/June 2014
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