Pan-Seared Salmon with Fennel and Dill Salsa
- Prep Time 30 min.
- Cook Time -
- Serves 4
Recipe Provided By: EatingWell.com
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1. Ingredients
- 1 large tomato, chopped
- 1 cup finely chopped fennel
- 2 tablespoons minced red onion
- 2 tablespoons minced dill
- 1 tablespoon red-wine vinegar
- 1/2 teaspoon salt, divided
- 1 pound salmon fillet, skinned (see Tip)
- Freshly ground pepper
- 2 tablespoons extra-virgin olive oil
Nutrition Info
Per Serving
- Calories: 289 kcal
- Carbohydrates: 4 g
- Dietary Fiber: 1 g
- Fat: 19 g
- Protein: 23 g
- Sugars: 1 g
About: Nutrition Info 
Powered by: ESHA Nutrient Database
2. Cooking Directions
- Combine tomato, fennel, onion, dill, vinegar and 1/4 teaspoon salt in a medium bowl.
- Cut salmon into 4 equal portions, sprinkle with the remaining 1/4 teaspoon salt and pepper. Heat oil in a large nonstick pan over high heat until shimmering but not smoking. Cook the salmon, skinned-side up, until golden brown, 3 to 5 minutes. Turn the salmon over and remove the pan from the heat. Allow the salmon to finish cooking off the heat until just cooked through, 3 to 5 minutes more. Serve immediately with the salsa.
Yield: 4 servings
3. Still Hungry?
Crunchy fennel gives great texture to this tomato-based salsa, which is itself a zippy, slightly sour complement to sweet, seared salmon. Make this dish a meal by serving it with some whole-wheat couscous and a glass of rose.
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, sharp 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. Or have your fishmonger do it for you.
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Most Helpful Reviews
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Super Easy and Fast
Theresa - March 26, 2007 12:01:02 PM PSTI made this meal in under twenty minutes, and cleaned up! The salmon and salsa were great. However, cooking the salmon on the stove produced a bit of a lingering odor. And I did have to cook the salmon a lot longer than the recipe called for, about 8 minutes on each side. I would also consider letting the salsa sit for a while so that the veggies pick up more of the red-wine vinegar flavor.
27 of 27 found this review helpful.
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it was really good!!!
sundanceidol101 - June 5, 2007 03:37:28 PM PSTI loved this recipe for the tangy flavor and the delicious scense of "knowing exactly what your doing" !!!
13 of 14 found this review helpful.
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Easy salmon
m3573 - May 27, 2008 06:29:37 PM PSTThe salsa to this recipe is very good. However, when I cook salmon...only 4 min. on the George Forman Grill...done!
7 of 8 found this review helpful.
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Hail Salmon!
kodos88 - April 7, 2008 06:13:36 PM PSTYou really can't go wrong with salmon. Quick, healthy, tasty, and filling.
You can also just go for a simple lemon and/or butter sauce. Or teriyaki and ginger. Or just plain. Personally, I find that a small side of (vegetarian) baked beans goes great with pan-seared salmon.6 of 7 found this review helpful.
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goody
DooDoo - October 15, 2007 01:22:12 PM PSTvery good .... very good for you ... low fat, high fiber, now we're on the right track eh ?
6 of 9 found this review helpful.
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