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Salmon on white beans
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Healthy Recipes Fennel-Crusted Salmon on White Beans Recipe E-mail recipe Print recipe To save this recipe, register now! Quick Info: Servings Quick Meal Heart-Healthy Diabetes-Friendly 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 Recipe Source: Prep Time: 15 mins Cook Time: 20 mins Total Time: 35 mins 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 | tomato, (es), diced |
1/3 cup(s) | wine, white |
1 tablespoon | mustard, Dijon |
1/2 teaspoon | pepper, black ground, divided |
1 tablespoon | fennel seed |
1 pounds | fish, salmon fillet, skin removed, cut into 2 portions |
Recipe Tip:
Make sure to buy omega-3 rich wild-caught salmon instead of farm raised.
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.
2. 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.
3. Meanwhile, combine fennel seeds and the remaining 1/4 teaspoon pepper in a small bowl; sprinkle evenly on both sides of salmon.
4. 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.
5. 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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