Pan-Roasted Salmon and Fresh Fennel

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preparation
30
minutes
cooking
30
minutes
Serves 4

Ingredients

1 1/2
pounds
salmon steaks, about 3/4 inch thick
2
tablespoons
all-purpose flour
2
tablespoons
olive oil
1/2
teaspoon
kosher salt
freshly ground black pepper
2
garlic cloves, minced
2
large thinly sliced fresh fennel bulbs
1/2
cup
dry white wine or water
1
tablespoon
fresh thyme
minced fennel fronds

Directions

  1. Dredge the fish in the flour. Meanwhile, heat the oil in a large skillet over medium heat until it shimmers. Add the fish and brown about 3 minutes on each side. Carefully lift the fish out of the skillet and set it aside on a platter; sprinkle with the salt and pepper.
  2. Add the garlic and the fennel to the skillet and sauté slowly until limp. Reduce heat to low and return the fish to the pan and add the wine or water and thyme. Cover and cook 5 minutes or until the fish flakes when tested with a fork or the tip of a knife. Sprinkle with minced fennel fronds. 

 

Jane Kirby
January 2003

Nutritional Information

  • Per Serving
  • Calories 462
  • Calcium 115 mg
  • Carbohydrate 17 g
  • Cholesterol 100 mg
  • Fat 26 g
  • Fiber 6 g
  • Iron 2 mg
  • Protein 37 mg
  • Sat Fat 5 g
  • Sodium 481 mg
What does this mean? See Nutrition 101.

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