Seared Salmon with White Beans & Fennel

Seared Salmon with White Beans & Fennel

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.

From EatingWell: February/March 2006, EatingWell Serves Two
Yield: 2 servings
Active Time: 30
Total Time: 35

Ingredients

  1. 3 teaspoons extra-virgin olive oil, divided
  2. 1 small bulb fennel, halved, cored and thinly sliced, plus 1 tablespoon chopped fennel fronds
  3. 1 15-ounce can white beans, rinsed
  4. 1 medium tomato, diced
  5. 1/4 cup dry white wine
  6. 1 1/2 teaspoons Dijon mustard
  7. 1/4 teaspoon freshly ground pepper, divided
  8. 1 teaspoon fennel seed
  9. 8 ounces center-cut salmon fillet, skinned (see Tip) and cut into 2 portions

Preparation

  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.

Tips & Notes

  • 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

Nutrition Per Serving: 460 calories; 21 g fat (4 g sat, 10 g mono); 67 mg cholesterol; 39 g carbohydrates; 34 g protein; 13 g fiber; 610 mg sodium; 1589 mg potassium.

Nutrition Bonus: Vitamin C (50% daily value), Potassium (45% dv), Calcium, Iron & Vitamin A (20% dv), Folate (18% dv).

2 Carbohydrate Serving

Exchanges: 2 starch, 1 vegetable, 3 lean meat, 1 1/2 fat