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.

EatingWell Test Kitchen
Source: EatingWell Magazine, February/March 2006


Recipe Summary

35 mins


Ingredient Checklist


Instructions Checklist
  • 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.


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.

Nutrition Facts

485 calories; protein 34.7g; carbohydrates 38.5g; dietary fiber 12.9g; sugars 7.8g; fat 23.4g; saturated fat 4.5g; cholesterol 62.4mg; vitamin a iu 1776.9IU; vitamin c 28.5mg; folate 201mcg; calcium 171mg; iron 3.7mg; magnesium 65.3mg; potassium 1563.8mg; sodium 604.9mg; thiamin 0.3mg.

Reviews (4)

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6 Ratings
  • 5 star values: 4
  • 4 star values: 2
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Rating: 5 stars
Delicious and colorful! I loved the variation in texture and flavors. The crunch of the fennel went really well with the softness of the beans and salmon. I didn't have dijon mustard on hand so I used 1 tsp of grain mustard and 1/2 tsp of regular mustard. I also added a quarter cup of chopped onion and added it to the frying pan at the same time as the tomato white wine and beans. I would definitely eat this again! Read More
Rating: 5 stars
Stunningly delicious! Have made it several times over the years and everyone LOVES it. Read More
Rating: 4 stars
This was an awesome dish.... We have done with salmon and chicken. Great both ways and really easy! Read More
Rating: 5 stars
love the fennel and beans to have with this I added some Justice Pepper blend and also a bit of basil. I used a basil infused oil for the oil. This is a good dish for company. And as one reviewer did I did add a tiny bit of salt. Served with lemon on side too. Read More
Rating: 4 stars
Tasty Filling and Healthy This is a very pleasant flavorful meal--as long as you add a little salt as you go (in my opinion). I also left the skin on the sockeye salmon that I used for the recipe and used a largish tomato rather than one I would consider medium. Very enjoyable satisfying and nourishing. Thank you! Read More