Fennel-Crusted Salmon on White Beans - 3 Guiding Stars
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Three Guiding Stars icon Three Guiding Stars indicate the best nutritional value.

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.
Nutritional analysis per serving: Calories 325; Total Fat 14.5g (19% Daily Value); Saturated Fat 3g (15% DV); Trans Fat 0g; Cholesterol 42mg (14% DV); Sodium 420mg (18% DV); Total Carbohydrate 24g (9% DV); Dietary Fiber 6.5g (23% DV); Total Sugars 3g; Includes 0g Added Sugars (0% DV); Protein 23g; Vitamin D 40% DV; Calcium 8% DV; Iron 20% DV; Potassium 20% DV; Molybdenum 150% DV; Vitamin B12 100% DV; Niacin 70% DV.
Recipe by Guiding Stars at https://guidingstars.com/recipes/fennel-crusted-salmon-on-white-beans/
© 2022 Guiding Stars Licensing Company. All rights reserved. US Patent Nos. 7,974,881; 8,626,796