Fennel-Crusted Salmon on White Beans
- Prep Time -
- Cook Time -
- Serves 6
Recipe Provided By: EatingWell.com
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1. Ingredients
- 5 teaspoons extra virgin olive oil, divided
- 1 bulb fennel, halved, cored and thinly sliced
- 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
- 2 (8 ounce) salmon fillet, skinned (see Tip)
Nutrition Info
Per Serving
- Calories: 356 kcal
- Carbohydrates: 36 g
- Dietary Fiber: 8 g
- Fat: 12 g
- Protein: 24 g
- Sugars: 7 g
About: Nutrition Info 
Powered by: ESHA Nutrient Database
2. Cooking Directions
- 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.
Yield: 6 servings
3. Still Hungry?
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.
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 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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Serves 6?!?!
Joshua W - July 12, 2007 01:15:13 PM PSTWith Two 8oz fillets?
seriously, thats pretty misleading. That would serve 3 ...MAYBE.
seems like they are posting low nutritional facts by cranking up the number of servings.4 of 5 found this review helpful.
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Easy and delicious!!!
John F - April 7, 2007 02:51:05 PM PSTThis was a very quick meal to prepare and was sooo flavorful and delicious. Will definitely make this one again!
3 of 3 found this review helpful.
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Re:kcal?
Katie - December 10, 2007 02:15:42 PM PSTThe american "Calorie" with a capital "C" actually means kilocalories. So yes, it is 365 kilocalories, but that is just 365 Calories as displayed on any common box purchased in the US and probably other countries. Hope this helps.
1 of 1 found this review helpful.
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A Brilliant Recipe
nomanspeaks - February 24, 2007 04:23:18 PM PSTMany times, you can read a recipe and tell it's a winner without actually preparing it. This is one such recipe. But having prepared it only confirms my initial impression. This brings together some fairly disparate ingredients in great harmony: anise, salmon, tomatoes... white beans?!! Who'duhthunkit?
Having never cooked with fennel before, this was a great first recipe. The anise or liquorice character was subtle and very complimentary to all the other flavors.
The recipe as described was perfect in its direction. Even at just one tablespoon, the dijon mustard was, maybe, just a tad too much. And as I prepared the salmon for the frying pan, it occurred to me that the recipe was maybe lacking in a bit of salt. I lightly sprinkled salt on the salmon before frying and glad I did. Even then, a bit more at table-side perfected it for my tastes.
For a wine pairing, I highly reccomend a stronger flavored white wine. We had on hand a home made Pinot Grigio which stood up well for these flavors which were on the stronger side for a fish-based dish.
Given the starches and vegetables included in this recipe, you needn't consider any side dishes. This is definetly a 'one course' meal, but definetly not a casserole.1 of 2 found this review helpful.
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kcal?
Mister Metz - September 17, 2007 07:37:59 PM PSTthis is from wikipedia
kcal, an abbreviation for kilocalorie. A unit of energy, which is equivalent to 1000 calories or about 4.184 kJ (kilojoules).
so when these recipes, like this one for example says, 356...i know they can't mean 356,000 calories in 1 out of 4 servings, but why the hell are they saying it's 356 kcals? i mean kcals? what?Was this review helpful to you? Yes - No Report Abuse
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