Fennel-Crusted Salmon on White Beans

Fennel-Crusted Salmon on White Beans

Makes: 6 servings
Active Time: 35 minutes
Total Time: 40 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.

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Ingredients

  • 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

Preparation

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

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.

Nutrition Facts

  • Servings Per Recipe 6
  • Amount Per serving
  • Calories 326
  • % Daily values *
  • 23% Total Fat 15g
    • 15% Saturated Fat 3g
    • Trans Fat 0g
    • Monounsaturated Fat 6g
  • 14% Cholesterol 42mg
  • 0% Potassium 1 020mg
  • 19% Sodium 464mg
  • 10% Total Carbohydrate 29g
    • 36% Dietary Fiber 9g
    • Sugars 3g
  • 50% Protein 25g

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Nutrients Calories 2,000 2,500
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2400mg 2400mg
Total Carbohydrate Equals 300g 375g
Dietary Fiber Equals 25g 30g

Recipe by EatingWell.com

© Meredith Corporation. All rights reserved. Used with permission.

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