Fennel-Crusted Salmon on White Beans

Number of Servings: 6 (270g)
Active Time: 30 min.
Total Time: 30 min.
Fennel-Crusted Salmon on White Beans

White beans are brought to life by fennel, white wine, and tomatoes to serve as a scrumptious bed for pan-seared salmon.

Ingredients

  • 5 tsp. olive oil, divided
  • 1 bulb fennel, thinly sliced
  • 2 (15 oz.) cans white beans, rinsed
  • 2 tomatoes, diced
  • ⅓ cup white wine
  • 1 Tbsp. chopped fennel fronds
  • 1 Tbsp. Dijon mustard
  • ½ tsp. pepper, divided
  • 1 Tbsp. fennel seeds
  • 1 lb. salmon fillet, skinned and halved

Directions

  1. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add sliced fennel and cook, stirring occasionally, until lightly browned (5-6 minutes).
  2. Stir in beans, tomatoes, and wine. Cook, stirring occasionally, until the tomatoes begin to break down (3-5 minutes). Transfer to a bowl; stir in chopped fennel fronds, mustard and ¼ teaspoon pepper. Cover to keep warm.
  3. Combine fennel seeds and the remaining pepper in a small bowl. Sprinkle evenly on both sides of salmon.
  4. Wipe out the pan. Add the remaining oil to the pan and heat over high heat until shimmering. Add the salmon and cook until golden brown (3-5 minutes). Turn the salmon over, cover and remove from the heat. Let stand until the salmon finishes cooking off the heat, reaching an internal temperature of at least 145ºF (3-5 minutes).
  5. Serve salmon warm on top of the warm bean mixture.

Nutrition Facts

6 servings per container

Serving Size 270g

Amount per serving
Calories 325
% Daily Value*
Total Fat 14.5g 19%
Saturated Fat 3g 15%
Trans Fat 0g
Polyunsaturated Fat 3.5g
Monounsaturated Fat 5.5g
Cholesterol 42mg 14%
Sodium 420mg 18%
Total Carbohydrate 24g 9%
Dietary Fiber 6.5g 23%
Total Sugars 3g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 14g
Protein 23g
Vitamin D 8.3mcg 40%
Calcium 107mg 8%
Iron 3.5mg 20%
Potassium 975mg 20%
Vitamin A 83.4mcg 10%
Vitamin C 14.6mg 15%
Vitamin E 4.4mg 30%
Vitamin K 33.9mcg 30%
Thiamin 0.3mg 20%
Riboflavin 0.2mg 15%
Niacin 11.2mg 70%
Vitamin B6 0.6mg 35%
Folate 93.1mcg 23%
Vitamin B12 2.4mcg 100%
Biotin 5.8mcg 20%
Chloride 29.8mg 2%
Pantothenate 1.5mg 30%
Phosphorus 297.8mg 25%
Iodine 0mcg 0%
Magnesium 81.4mg 20%
Zinc 1.4mg 15%
Selenium 19.8mcg 35%
Copper 0.3mg 35%
Manganese 0.7mg 30%
Chromium 0.4mcg 2%
Molybdenum 68.2mcg 150%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Ingredients

White Beans (cannellini Beans, Water, Salt And Calcium Chloride. Disodium Edta), Salmon, Tomatoes, Fennel, White Wine, Olive Oil, Dijon Mustard (water, Mustard Seed, Mustard Flour, Vinegar, Salt, White Wine, Citric Acid, Tumeric, Spices), Fennel Seed, Black Pepper.

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