Fennel-Crusted Salmon on White Beans

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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.

Fennel-Crusted Salmon on White Beans
photographer: Ken Burris
Nutritionist Tested & Approved
Ingredients
  • Total Time: 40 minutes

  • 5 teaspoons extra-virgin olive oil, divided

  • 1 bulb fennel, halved, cored and thinly sliced, plus 1 tablespoon chopped fennel fronds

  • 2 15-ounce cans white beans, rinsed

  • 2 medium tomatoes, diced

  • 1/3 cup white wine

  • 1 tablespoon Dijon mustard

  • 1/2 teaspoon freshly ground pepper, divided

  • 1 tablespoon fennel seeds

  • 1 pound salmon fillet, skin removed (see Tip), cut into 2 portions

Directions
  1. 6 servings

  2. 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.

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

  4. Wipe out the pan. Add the remaining 3 teaspoons oil to the pan and heat over high heat until shimmering but not smoking. Add the salmon, skinned-side up, and cook until golden brown, 3 to 5 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.


Nutritional Facts

Servings
6
Per serving
Calories
326
Carbohydrates
29g
Fat
15g
Saturated Fat
3g
Monounsaturated Fat
6g
Protein
25g
Cholesterol
42mg
Dietary Fiber
9g
Potassium
1020mg
Sodium
464mg
Added Sugars
0g
Exchanges
1 1/2 starch
1 vegetable
3 lean meat
1 fat
Carbohydrate Servings
1
Folate (39% daily value)
Fiber (36% dv)
Potassium (29% dv)
Vitamin C (25% dv)
Iron (15% dv)
Omega-3s.

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