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’re planning a holiday party this year, make...Celebrate the new year with EatingWell’s best healthy recipes!...
Eating a meatless dinner on Thanksgiving opens up a world of...Find inspiration for healthy holiday dining and entertaining...
Oatmeal is an ideal breakfast for cooler months and is arguably...
Try one of these 5-minute, healthy smoothie recipes for a...
Whether you're looking for a quick breakfast or a refreshing...
Eating too many added sugars may be taking a toll on our...
Indulge in something sweet with our delicious vegan dessert...
Black bean soup and black bean chili are delicious,...
Whether it’s breakfast, lunch or dinner, healthy wrap recipes...
If you’re looking for a budget-friendly option for dinner,...
Pull out your crock pot and make a delicious and hearty slow-...
Packed with iron, dietary fiber and thiamine, oats are a...
If you’re trying to cut back on carbs or are following a low-...
Apple pie is a favorite fall dessert and pumpkin pie is an...
- Ease of Preparation
- Total Time
- 45 minutes or less
- Main Ingredient
- Preparation/ Technique