Fennel-Crusted Salmon on White Beans

2014-10-05
  • Yield : 6 servings
  • Prep Time : 35m
  • Cook Time : 5m
  • Ready In : 40m
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Nutritional Info

This information is per serving.

  • Calories

    306 calorie
  • Saturated Fat

    2 grams
  • Cholesterol

    45 grams
  • Sodium

    467 milligrams
  • Carbohydrate

    29 grams
  • Fiber

    9 grams
  • Protein

    25 grams

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

Method

Step 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.

Step 2

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

Step 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.

Step 4

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.

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