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Fennel-Crusted Salmon on White Beans

8/24/2011

1 Comment

 
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Just in time for dinner!! Check out this delicious Fennel-Crusted Salmon dish our Facebook Fan Sarah shared with us. This looks delicious and is easy to make.

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.

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.

Nutritional Facts per Serving:
306 Calories
13 Gram Fat (2 g sat , 6 g mono)
45 MG Cholesterol
29 Grams Carbohydrates
0 Grams added Sugars
25 Grams Protein
9 Grams Fiber
467 MG Sodium
1019 MG Potassium

Source: Eating Well

1 Comment

Get Fit, Get Featured San Diego!

8/1/2011

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Being the Online Marketing and Social Media Guru that I am, I primarily started this blog to help promote and feature local fitness, health, and nutrition based businesses in San Diego. With the numerous Social Networking and Social Content sharing websites out there, it can be confusing to which is the best platform for your business. I am not going to bore you with any search engine optimization jargon but I will tell you that search engines love fresh new updated content and inbound links or back links. Inbound links are links coming from other websites linking into your website. The more credited inbound links you have coming into your website the higher your rankings when it comes to organic keyword searches in a search engine like Google.

That being said, I would love to invite you to either be a guest blogger (restrictions apply) on our blog, a featured business in our weekly "In the Fitness Spotlight" or if you are interested in Advertising with us. Please email to inquire. I look forward to promoting your Get Fit business!

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