Rating: 4.92 stars
3 Ratings
  • 5 star values: 3
  • 4 star values: 0
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  • 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.

Source: EatingWell Magazine, February/March 2006

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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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

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.

1.5 starch, 1 vegetable, 3 lean meat, 1 fat

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