Pan-Roasted Salmon and Fresh Fennel

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  • Serves 4
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    Nutritional Information

    Per Serving

    • Calories 462 calories
    • Fat 26 g
    • Sat Fat 5 g
    • Cholesterol 100 mg
    • Sodium 481 mg
    • Protein 37 mg
    • Carbohydrate 17 g
    • Fiber 6 g
    • Iron 2 mg
    • Calcium 115 mg

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.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.  

Ingredients

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