Fennel-Crusted Salmon on White Beans

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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.

Yield: 6 servings
Active Time: 35 minutes
Total Time: 40 minutes

Recipe 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

Recipe 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.

Recipe 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.

Recipe Nutrition
Per serving:
Calories: 326
Fat: 15 g (3 g sat, 6 g mono)
Cholesterol: 42 mg
Carbohydrate: 29 g
Added sugars: 0 g
Protein: 25 g
Fiber: 9 g
Sodium: 464 mg
Potassium: 1020 mg
Folate: 39% daily value (DV)
Fiber: 6% DV
Potassium: 29% DV
Vitamin C: 25% DV
Iron: 15% DV
Omega-3s
1 carbohydrate serving
Exchanges: 1 1/2 starch, 1 vegetable, 3 lean meat, 1 fat


Recipes © 2004-2013 Eating Well, Inc. All rights reserved. Reprinted with permission.

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