Photographer: Burris, Ken
Publish Date: 2008-10-01
Yield: 6 servings
Total Time: 40 minutes
Prep Time: 35 minutes
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.
- 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
- 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.
- 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 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.
Recipe Tips & Notes:
- 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 degree angle, separating the fillet from the skin without cutting through either.
Per serving: 306 calories; 13 g fat (2 g saturated fat, 6g mono unsaturated fat); 45 mg cholesterol; 29 g carbohydrates; 25 g protein; 9 g fiber; 467 mg sodium; 1019 mg potassium
Nutrtion Bonus: Folate (39% daily value), Fiber (36% dv), Potassium (29% dv), Vitamin C (25% dv), Iron (15% dv), Omega-3s.
Exchanges: 1.5 starch, 1 vegetable, 3 lean meat, 1 fat
Carbohydrate Servings: 1
- Special Health Consideration(s)
- Low Calorie
- High Fiber
- Low Sat Fat
- Low Cholesterol
- Low Sodium
- High Potassium
- Heart Healthy
- Diabetes Appropriate
- Healthy Weight
- Seasons & Occassions
- Main Ingredient(s)
- Dish Type(s)
- Main Dish
Scaling Disclaimer: EatingWell recipes are tested extensively in the EatingWell Test Kitchen. Eating Well cannot guarantee a recipe that has been scaled to make a different number of servings from the original. Also note that scaling only applies to the ingredient measurements: no adjustment is made to the recipe instructions, so pan sizes and cooking times and ingredient amounts referred to in the text of the recipe only apply to the original number of servings.
Gluten-Free Disclaimer: We have verified that these recipes do not include the following gluten-containing ingredients: wheat (all varieties, including spelt and kamut, wheat germ or bran and other forms of wheat protein), rye, barley (in all forms, including malt, malt flavoring, malt vinegar and malt extract), oats, triticale or beer/ale. However, many processed foods, such as broths, soy sauce and other condiments, may contain hidden sources of gluten. If a recipe calls for a packaged (e.g., canned) ingredient, we recommend that you carefully read the label to be sure it does not contain a hidden source of gluten.