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Fennel-Crusted Salmon On White Beans Recipe

Looking for an easy Fennel-Crusted Salmon on White Beans recipe? Learn how to make Fennel-Crusted Salmon on White Beans using healthy ingredients.


Submitted by lthompson123

Makes 6 servings



Salmon with a French Country taste.

Recipe Ingredients for Fennel-Crusted Salmon on White Beans

5 teaspoons extra-virgin olive oil, divided
1 bulb fennel, thinly sliced, plus 1 T chopped fennel fronds
30 ounce cannellinni beans, rinsed
2 medium tomatoes, chopped
1/3 cup white wine
1 tablespoon Dijon mustard
1/2 teaspoon freshly ground pepper, divided
1 tablespoon fennel seed
1 pound salmon, skin removed

Recipe Directions for Fennel-Crusted Salmon on White Beans

  1. Heat 2 tsp of oil in a large 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.

  2. Transfer the skillet contents to a bowl; stir in chopped fennel fronds, mustard and 1/4 tsp pepper. Cover to keep warm.

  3. Combine fennel seed and remaining 1/4 tsp pepper in a small bowl. Sprinkle evenly on both sides of salmon.

  4. Wipe out the skillet. Add the remaining 3 tsp of olive oil to the pan and heat over medium-high to high heat until the oil is 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.

  5. Serve the salmon on top of the warm bean mixture.

Categories

Seafood, Main Dish

Nutrition Facts
Serving Size 318.0g
Amount Per Serving
Calories
341
Calories from Fat
121
% Daily Value*
Total Fat
13.5g
21%
Saturated Fat
2.0g
10%
Trans Fat
0.0g
Cholesterol
66mg
22%
Sodium
117mg
5%
Potassium
842mg
24%
Total Carbohydrates
24.4g
8%
Dietary Fiber
7.4g
30%
Sugars
2.7g
Protein
28.3g
Vitamin A 11% Vitamin C 18%
Calcium 8% Iron 18%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B
  Good points
  • Low in sodium
  • Low in sugar
  • High in phosphorus
  • High in selenium
  • Very high in thiamin
  • Very high in vitamin B12
  •   Bad points
  • Contains alcohol
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