Fennel-Crusted Salmon on White Beans

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 portionsDIRECTIONS
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.NUTRITION
Per serving:
306 calories
13 g fat
2 g sat
29 g carbohydrates
0 g total sugars
25 g protein
9 g fiberSmartPoints value : 7

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