Nutrition info - Recipes

Beans & Fennel Salmon Fillets

Start swimming upstream with these beans and fennel salmon fillets. There's nothing fishy about the goodness of this seafood dish. Dive in tonight.

Beans & Fennel Salmon Fillets


For 6 people

  • 5 teaspoon(s) extra virgin olive oil, divided
  • 1 bulb. of fennel, halved, cored and thinly sliced
  • 1/10 ounce(s) chopped fennel fronds
  • 1 3/4 cup(s) white beans, rinsed
  • 2 cup(s) medium tomatoes, diced
  • 2 2/3 floz white wine
  • 3 teaspoon(s) Dijon mustard
  • 1/2 teaspoon(s) freshly ground pepper, divided
  • 1/2 ounce(s) fennel seeds
  • 16 ounce(s) salmon fillet, skin removed, cut into 2 portions


  1. Heat 2 tsp. 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 tsp. pepper and cover to keep warm.
  2. Meanwhile, combine fennel seeds and the remaining 1/4 tsp. pepper in a small bowl; sprinkle evenly on both sides of salmon.
  3. Wipe out the pan. Add the remaining 3 tsp. 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.

Ready in 40 minutes

Nutrition facts

  • Kcal: 317.14 kcal
  • Fibers (g): 6.84g
  • Sodium (mg): 241.57mg
  • Carbs: 24.82g
  • Fat: 12.76g
  • Saturated fat (g): 0.77g
  • Proteins: 22.6g