You could call this recipe triple-fennel salmon because it uses the fresh fennel bulb, the fronds and fennel seeds. The end result is melt-in-your-mouth, seared salmon fillets with an earthy bean topping. Add a mixed green salad to complete the meal.
extra-virgin olive oil, divided
fennel, halved, cored and thinly sliced, plus 1 tablespoon chopped fennel fronds
white beans, rinsed
freshly ground pepper, divided
center-cut salmon fillet, skinned (see Tip) and cut into 2 portions
Heat 1 teaspoon
oil in a large nonstick skillet over medium heat. Add sliced fennel; cook, stirring occasionally, until lightly browned, about 6 minutes. Stir in beans, tomato and wine. Cook, stirring occasionally, until the tomato begins to break down, about 3 minutes. Transfer to a bowl; stir in chopped fennel fronds, mustard and 1/8 teaspoon pepper. Cover to keep warm.
Rinse and dry the pan. Combine fennel seed and the remaining 1/8 teaspoon
pepper in a small bowl; sprinkle evenly on both sides of salmon. Heat the remaining 2 teaspoons oil in the pan over medium-high heat until shimmering but not smoking. Add the salmon, skinned side up; cook until golden brown, 3 to 6 minutes. Turn the salmon over, cover and remove from the heat. Allow the salmon to finish cooking off the heat until just cooked through, 3 to 6 minutes more. Serve the salmon with the bean mixture.
To skin a salmon
fillet, place it skin-side down on a cutting board. Starting at one corner, 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 degrees angle, separating the fillet from the skin without cutting through either.
Calories 460, Total Fat 21 g, Saturated Fat 4 g, Monounsaturated Fat 10 g, Cholesterol 67 mg, Sodium 610 mg, Carbohydrate 39 g, Fiber 13 g, Protein 34 g, Potassium 1589 mg. Daily Values: Vitamin A 20%, Vitamin C 50%, Iron 20%. Exchanges: Starch 2,Vegetable 1,Lean Meat 3,Fat 1.5.
Percent Daily Values are based on a 2,000 calorie diet