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Pan-Seared Salmon with Fennel & Dill

Salsa EatingWell: June/July 2005, The EatingWell Healthy in a Hurry Cookbook (2006)

Crunchy fennel gives great texture to this tomato-based salsa, which is itself a zippy, slightly sour complement to sweet, seared salmon. Make this dish a meal by serving it with some whole-wheat couscous and a glass of rose.4 servings | Active Time: 30 minutes | Total Time: 30 minutes


1 large tomato, chopped

1 cup finely chopped fennel, (about 1/2 bulb, stalks trimmed)

2tablespoons minced red onion

2 tablespoons minced dill

1 tablespoon red-wine vinegar

1/2 teaspoon salt, divided

1 pound salmon fillet, skinned (see Tip)

Freshly ground pepper, to taste

2 tablespoons extra-virgin olive oil


1. Combine tomato, fennel, onion, dill, vinegar and 1/4 teaspoon salt in a medium bowl.

2. Cut salmon into 4 equal portions, sprinkle with the remaining 1/4 teaspoon salt and pepper. Heat oil in a large nonstick pan over high heat until shimmering but not smoking. Cook the salmon, skinned-side up, until golden brown, 3 to 5 minutes. Turn the salmon over and remove the pan from the heat. Allow the salmon to finish cooking off the heat until just cooked through, 3 to 5 minutes more. Serve immediately with the salsa.

NutritionPer serving : 289 Calories; 20 g Fat; 3 g Sat; 10 g Mono; 67 mg Cholesterol; 4 g Carbohydrates; 23 g Protein; 1 g Fiber; 373 mg Sodium; 610 mg Potassium

Exchanges: 1 vegetable, 3 1/2 lean meat, 1 1/2 fat

Tips & NotesTip: To skin a salmon fillet: Place it on a clean cutting board, skin-side down. Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30 degree angle, separating the fillet from the skin without cutting through either. Or have your fishmonger do it for you.

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