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Seared Salmon with White Beans & Fennel

From: EatingWell

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.

Servings: 2 servings
Prep: 30 mins
Total: 35 mins
Rated : Not yet rated
Ingredients
3 teaspoons  extra-virgin olive oil, divided
1 small bulb  fennel, halved, cored and thinly sliced, plus 1 tablespoon chopped fennel fronds
1 15-ounce can  white beans, rinsed
1   medium tomato, diced
1/4 cup  dry white wine
1 1/2 teaspoons  Dijon mustard
1/4 teaspoon  freshly ground pepper, divided
1 teaspoon  fennel seed
8 ounces  center-cut salmon fillet, skinned (see Tip) and cut into 2 portions
Directions
1. 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.
2. 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.
Tip:
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.
Nutrition Facts
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


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