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.

Makes 6 servings

ACTIVE TIME: 35 minutes

TOTAL TIME: 40 minutes

EASE OF PREPARATION: Easy

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

1. 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.
2. Meanwhile, combine fennel seeds and the remaining 1/4 teaspoon pepper in a small bowl; sprinkle evenly on both sides of salmon.
3. 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.

NUTRITION INFORMATION: Per serving: 306 calories; 13 g fat (2 g sat, 6 g mono); 45 mg cholesterol; 28 g carbohydrate; 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.

1 Carbohydrate Serving

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

TIP: 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.

This was really good and fairly quick. However, I did think the beans were a little bland, so I added some salt and chopped garlic as they finished cooking. Also, I used 1/2 regular dijon mustard and 1/2 whole grain.

Anonymous

This was an exceptional dish, worthy of company or any special occasion. The flavors are wonderful. Highly recommend.

sharon, Harwich Pt, MA

Edible, but I am not going to make this again. The whole thing just tasted like fennel... predictably so.

Anonymous

All my guests loved this last night. As recommended by previous comment, I added a clove of finely chopped garlic to the beans, and increased the mustard a bit, using stone-ground. also, instead of pan searing the fish, I finely chopped the fennel seeds and put them on one side of the salmon only, grilled the filets skin-side down first, then flipped them, removing the skin, and quickly grilling the seeded side. Much easier when cooking for a crowd than pan-frying.

, Friday Harbor, WA

Wow! This was awesome! It made a huge amount, though, more than the two of us could eat. I used a 14 ounce can of diced, canned tomatoes as we don't have fresh from the garden 'maters yet and I won't go near the cardboard tomatoes at the supermarket. To make things easier, and use less pans, I first cooked my salmon in a saute pan and left it on the cutting board to cool so I could peel the skin off. Much easier than skinning it raw. I then used that same pan (with the olive oil and salmon renderings) to saute the fennel bulb, than just added the other ingredients. This will be a regular item on our menu!

Jake, Saint Joseph, IL

Excellent dish that I have made several times and shared with friends. It is much appreciated by all those who like fennel. I also added a little salt to boost the flavors. Chicken or veggie stock works well as a substitute for the wine. A teaspoon of white wine vinegar with the stock adds the acidity missing when the wine is omitted.

Nicole