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
- 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).
- 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.
- Combine fennel seeds and the remaining pepper in a small bowl. Sprinkle evenly on both sides of salmon.
- 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).
- Serve salmon warm on top of the warm bean mixture.
Nutrition Facts
6 servings per container
Serving Size 270 g
| 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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