Seared Salmon with White Beans & Fennel
You could call this recipe triple-fennel salmon because it uses the fresh fennel bulb, the fronds and fennel seeds. The end result is melt-in-your-mouth, seared salmon fillets with an earthy bean topping. Add a mixed green salad to complete the meal.
- 3 teaspoons extra-virgin olive oil, divided
- 1 small bulb fennel, halved, cored and thinly sliced, plus 1 tablespoon chopped fennel fronds
- 1 15-ounce can white beans, rinsed
- 1 medium tomato, diced
- 1/4 cup dry white wine
- 1 1/2 teaspoons Dijon mustard
- 1/4 teaspoon freshly ground pepper, divided
- 1 teaspoon fennel seed
- 8 ounces center-cut salmon fillet, skinned (see Tip) and cut into 2 portions
- Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add sliced fennel; cook, stirring occasionally, until lightly browned, about 6 minutes. Stir in beans, tomato and wine. Cook, stirring occasionally, until the tomato begins to break down, about 3 minutes. Transfer to a bowl; stir in chopped fennel fronds, mustard and 1/8 teaspoon pepper. Cover to keep warm.
- Rinse and dry the pan. Combine fennel seed and the remaining 1/8 teaspoon pepper in a small bowl; sprinkle evenly on both sides of salmon. Heat the remaining 2 teaspoons oil in the pan over medium-high heat until shimmering but not smoking. Add the salmon, skinned side up; cook until golden brown, 3 to 6 minutes. Turn the salmon over, cover and remove from the heat. Allow the salmon to finish cooking off the heat until just cooked through, 3 to 6 minutes more. Serve the salmon with the bean mixture.
Tips & Notes
- Tip: To skin a salmon fillet, place it skin-side down on a cutting board. Starting at one corner, 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° angle, separating the fillet from the skin without cutting through either.
Per serving: 460 calories; 21 g fat (4 g sat, 10 g mono); 67 mg cholesterol; 39 g carbohydrates; 34 g protein; 13 g fiber; 610 mg sodium; 1589 mg potassium.
Nutrition Bonus: Vitamin C (50% daily value), Potassium (45% dv), Calcium, Iron & Vitamin A (20% dv), Folate (18% dv).
Carbohydrate Servings: 2
Exchanges: 2 starch, 1 vegetable, 3 lean meat, 1 1/2 fat
More From EatingWell
If you work out in the morning, refuel with one of these...
Our healthy Labor Day recipes are a delicious way to...
One-pot recipes are the perfect solution for easy weeknight...
Our healthy stir-fry recipes are full of fiber-rich...
Packed with a bounty of nutrients as well as fiber, green...
Store-bought packaged foods can make cooking or baking easier...
Whether grilled, seared, broiled, baked or made into burgers...
Whether you’re roasting beets, serving them sliced on a salad...
Celebrate summer with our summer dessert recipes made with...In the dog days of summer, you don’t have to turn on your stove...
When summer tomatoes from backyard gardens and farmstands hit...
In celebration of EatingWell's 10th anniversary we picked our...
These easy weeknight suppers are inspired by the bountiful...
Take advantage of summer's bounty of fresh produce with these...
Muffin tins are great for making more than just muffins,...
Use your charcoal grill or gas grill for more than just...
- Ease of Preparation
- Total Time
- 45 minutes or less
- Main Ingredient
- Preparation/ Technique