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
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
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