Pan-Roasted Salmon and Fresh Fennel
Serves 4| Hands-On Time: | Total Time:
- 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
- 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.
- Per Serving
- Calories 462
- Calcium 115mg
- Carbohydrate 17g
- Cholesterol 100mg
- Fat 26g
- Fiber 6g
- Iron 2mg
- Protein 37mg
- Sat Fat 5g
- Sodium 481mg
What does this mean? See Nutrition 101 .
This recipe also works with halibut, sea bass, or tuna steaks.