Fennel-Crusted Salmon on White Beans

Rating: 4.92 stars
12 Ratings
  • 5 star values: 11
  • 4 star values: 1
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0

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.

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

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Recipe Summary

total:
40 mins
Servings:
6
Nutrition Profile:
Heart Healthy
Low-Calorie
High Fiber
Dairy-Free
Diabetic Appropriate
Gluten-Free
Low Sodium
High Blood Pressure
Healthy Aging
Healthy Immunity
Low Added Sugars
Omega-3
Nutrition Info
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Ingredients

Directions

  • 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.

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

  • Wipe out the pan. Add the remaining 3 teaspoons oil to the pan and heat over medium-high heat until shimmering but not smoking. Add the salmon, skinned-side up, and cook until golden brown, 4 to 6 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.

Tips

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° angle, separating the fillet from the skin without cutting through either.

Nutrition Facts

Per Serving:
326 calories; protein 24.8g; carbohydrates 28.9g; dietary fiber 9.4g; sugars 4.4g; fat 15g; saturated fat 2.9g; cholesterol 41.6mg; vitamin a iu 941.7IU; vitamin c 16.5mg; folate 153.7mcg; calcium 116.4mg; iron 2.6mg; magnesium 39.4mg; potassium 1022.7mg; sodium 463.5mg; thiamin 0.2mg.
Exchanges:

1.5 starch, 1 vegetable, 3 lean meat, 1 fat
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Reviews (12)

Read More Reviews
12 Ratings
  • 5 star values: 11
  • 4 star values: 1
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Reviews:
Most Helpful Most Positive Least Positive Newest
EatingWell User
Rating: 5 stars
10/31/2011
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 Read More
Temoa
Rating: 5 stars
10/17/2017
Delicious! I did not have fennel seed so I rubbed the salmon in mustard seed instead. I added some mushrooms because I had some. It was easy and tasty. I will be making it again and again. Read More
EatingWell User
Rating: 5 stars
10/30/2011
I made this but had ony black beans and no fennel... Used a pretty big onion and added a bit of fennel seed to the beans and it was most excellent. Read More
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EatingWell User
Rating: 5 stars
02/16/2013
Perfect! I followed the recipe exactly and was very very satisfied with the results! there were NO leftovers!! And everyone said it was a repeat dish. Pros: Easy Cons: needed salt Read More
Pam
Rating: 5 stars
07/17/2018
I had to use leeks instead of fennel but it still turned out really good. Read More
EatingWell User
Rating: 5 stars
10/31/2011
This was an exceptional dish worthy of company or any special occasion. The flavors are wonderful. Highly recommend. sharon Harwich Pt MA Read More
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EatingWell User
Rating: 5 stars
10/31/2011
Edible but I am not going to make this again. The whole thing just tasted like fennel... predictably so. Anonymous Read More
EatingWell User
Rating: 5 stars
10/31/2011
This is my go-to salmon dish - it is fresh healthy and delish. Love the fennel and white beans as a dish on their own too. I also use canned tomatoes and get the ones with garlic already in so that cuts down on a step. Erin K. San Diego CA Read More
EatingWell User
Rating: 5 stars
10/31/2011
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 Read More
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