You could call this recipe triple-fennel salmon because it uses the fresh fennel bulb, the fronds and fennel seeds. The end result is melt-in-your-mouth, seared salmon fillets with an earthy bean topping. Add a mixed green salad to complete the meal.

Makes 2 servings

ACTIVE TIME: 30 minutes

TOTAL TIME: 35 minutes

EASE OF PREPARATION: Easy

3 teaspoons extra-virgin olive oil, divided
1 small bulb fennel, halved, cored and thinly sliced, plus 1 tablespoon chopped fennel fronds
1 15-ounce can white beans, rinsed
1 medium tomato, diced
1/4 cup dry white wine
1 1/2 teaspoons Dijon mustard
1/4 teaspoon freshly ground pepper, divided
1 teaspoon fennel seed
8 ounces center-cut salmon fillet, skinned (see Tip) and cut into 2 portions

1. Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add sliced fennel; cook, stirring occasionally, until lightly browned, about 6 minutes. Stir in beans, tomato and wine. Cook, stirring occasionally, until the tomato begins to break down, about 3 minutes. Transfer to a bowl; stir in chopped fennel fronds, mustard and 1/8 teaspoon pepper. Cover to keep warm.
2. Rinse and dry the pan. Combine fennel seed and the remaining 1/8 teaspoon pepper in a small bowl; sprinkle evenly on both sides of salmon. Heat the remaining 2 teaspoons oil in the pan over medium-high heat until shimmering but not smoking. Add the salmon, skinned side up; cook until golden brown, 3 to 6 minutes. Turn the salmon over, cover and remove from the heat. Allow the salmon to finish cooking off the heat until just cooked through, 3 to 6 minutes more. Serve the salmon with the bean mixture.

NUTRITION INFORMATION: Per serving: 460 calories; 21 g fat (4 g sat, 10 g mono); 67 mg cholesterol; 39 g carbohydrate; 34 g protein; 13 g fiber; 610 mg sodium; 1,589 mg potassium.
Nutrition bonus: Vitamin C (50% daily value), Potassium (45% dv), Calcium, Iron & Vitamin A (20% dv), Folate (18% dv).
2 Carbohydrate Servings
Exchanges: 2 starch, 1 vegetable, 3 lean meat, 1 1/2 fat

TIP: Tip: To skin a salmon fillet, place it skin-side down on a cutting board. Starting at one corner, slip the blade of a long, 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° angle, separating the fillet from the skin without cutting through either.

Where does one find fennel bulbs and fennel fronds?

Linda, Somewhere in the, U.

Fennel is sold in the produce section of most supermarkets (it isn't a hard to find item). It is white-ish/pale green with green fronds on top that look like fresh dill. It is very delicious. If you aren't familiar with what it looks like, ask the produce clerk.

Lise, NYC, NY