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Fennel-Crusted Salmon on White Beans

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Fennel-Crusted Salmon on White Beans

    • 20mins
    • Serves 4
    • Medium



    5 teaspoons extra-virgin olive oil, divided
    1 bulb fennel, halved, cored and thinly sliced, plus 1 tablespoon chopped fennel fronds
    2 15-ounce cans white beans, rinsed
    2 medium tomatoes, diced
    1/3 cup white wine
    1 tablespoon Dijon mustard
    1/2 teaspoon freshly ground pepper, divided
    1 tablespoon fennel seeds
    1 pound salmon fillet, skin removed, cut into 2 portions

    Heat 2 teaspoons oil in a large nonstick 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. Transfer to a bowl; stir in chopped fennel fronds, mustard and 1/4 teaspoon pepper. Cover to keep warm.
    Meanwhile, combine fennel seeds and the remaining 1/4 teaspoon pepper in a small bowl; sprinkle evenly on both sides of salmon.
    Wipe out the pan. Add the remaining 3 teaspoons oil to the pan and heat over high heat until 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. Serve salmon on top of the warm bean mixture.

    Per serving:
    306 calories
    13 g fat
    2 g sat
    29 g carbohydrates
    0 g total sugars
    25 g protein
    9 g fiber

    SmartPoints value : 7


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