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Fennel-Crusted Salmon on White Beans

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Nutritional Information
(per serving)
Calories306
Total Fat13g
Saturated Fat2g
Cholesterol45mg
Sodium467mg
Total Carbohydrate28g
Dietary Fiber--
Sugars--
Protein25g
Calcium--

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Ingredients

  • 5 teaspoon(s) extra-virgin olive oil, divided
  • 1 bulb(s) fennel, halved, cored and thinly sliced, plus 1 tablespo
  • 2 can(s) (15 ounce) white beans, rinsed
  • 2 medium tomatoes, diced
  • 1/3 cup(s) white wine
  • 1 tablespoon(s) Dijon mustard
  • 1/2 teaspoon(s) freshly ground pepper, divided
  • 1 tablespoon(s) fennel seeds
  • 1 pound(s) salmon fillet, skin removed (see Tip), cut into 2 portions

Details

Servings 6
Adapted from realage.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.

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