Seared Salmon with White Beans and Fennel

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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.

Seared Salmon with White Beans and Fennel
photographer: Ken Burris
Nutritionist Tested & Approved

Time: 35 minutes (30 minutes prep)

Ingredients
  • 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

Directions
  1. 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.

  2. 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.


Nutritional Facts

Servings
2
Calories
485
Carbohydrates
39 g
Fat
23 g
Saturated Fat
4 g
Protein
35 g
Cholesterol
62 mg
Dietary Fiber
13 g
Potassium
1560 mg
Sodium
605 mg
Yield
2 servings
Exchanges
2 starch
1 vegetable
3 lean meat
1 1/2 fat
Vitamin C
50% daily value
Potassium
45% dv
Calcium
Iron and Vitamin A
20% dv
Folate
18% dv

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