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Pan-Roasted Salmon and Fresh Fennel

Yield 4 servings


  • 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

Nutrition Information

  • calcium 115 mg
  • calories 462
  • caloriesfromfat 0 %
  • carbohydrate 17 g
  • cholesterol 100 mg
  • fat 26 g
  • fiber 6 g
  • iron 2 mg
  • protein 37 mg
  • satfat 5 g
  • sodium 481 mg

How to Make It

  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. Add the garlic and fennel to the skillet and sauté until fennel is limp. Reduce heat to low and return the fish to the pan. Add 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 fish with fennel fronds.