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.
|Prep Time:||35 minutes|
|Ready in:||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|
- 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.
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.
Health Advantages: low calorie, high fiber, low sat fat, low cholesterol, low sodium, high potassium, heart healthy, diabetes appropriate, healthy weight.
|Servings Per Recipe: 6|
|Amount Per serving|
|Calories:||306 cal||Carbohydrate Servings:||1|
|Carbohydrates:||29 g||Dietary Fiber:||9 g||Cholesterol:||45 mg|
|Fat:||13 g||Sodium:||467 mg||Saturated Fat:||2 g|
|Protein:||25 g||Potassium:||1019 mg||Monounsaturated Fat:||6 g|
|Nutrition 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|