Fennel-Crusted Salmon on White Beans

By cprzybyl

Nutritional Info (Per serving):
Calories: 306, Saturated Fat: 2g, Sodium: 467mg, Dietary Fiber: 9g, Total Fat: 13g, Carbs: 29g, Cholesterol: 45mg, Protein: 25g
Carb Choices: 1.5

Ingredients

• 5 teaspoon oil, olive, extra virgin, divided 1 whole fennel bulb(s), halved, cored, and thinly sliced; plus 1 tablespoon chopped fennel fronds 2 can(s) beans, white, 15-ounce cans, rinsed 2 medium tom
• Make sure to buy omega-3 rich wild-caught salmon instead of farm raised.

Details

Servings 6
Adapted from everydayhealth.com

Preparation

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.


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.