Recipes

Beans & Fennel Salmon Fillets

Start swimming upstream with these beans and fennel salmon fillets. There’s nothing fishy about the goodness of this seafood dish. Dive in tonight.
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Course Fish and Seafood, Seafood
Cuisine Continental

Servings 6 servings
Calories 1902.81 kcal

Ingredients

  

  • 5 teaspoon(s) extra virgin olive oil, divided
  • 1 bulb. of fennel, halved, cored and thinly sliced
  • 1/20 ounce(s) chopped fennel fronds
  • 1 7/8 cup(s) white beans, rinsed
  • 2 cup(s) medium tomatoes, diced
  • 2 33/50 floz white wine
  • 3 teaspoon(s) Dijon mustard
  • 1/2 teaspoon(s) freshly ground pepper, divided
  • 1/2 ounce(s) fennel seeds
  • 16 ounce(s) salmon fillet, skin removed, cut into 2 portions

Instructions

 

  • Heat 2 tbs 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 tbs pepper and cover to keep warm.
  • Meanwhile, combine fennel seeds and the remaining 1/4 tbs pepper in a small bowl; sprinkle evenly on both sides of salmon.
  • Wipe out the pan.
  • Add the remaining 3 tbs 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.
  • Ready in 40 minutes.

Nutrition

Calories: 1902.81kcalCarbohydrates: 148.91gProtein: 135.57gFat: 76.57gSaturated Fat: 4.63gCholesterol: 268.8mgSodium: 1449.41mgFiber: 41.05gSugar: 23.36g

Keyword Diabetes Friendly, Tomato, Vegetables
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