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15-Minute Braised Fennel Salmon

This is a great way to enjoy fennel. The flavor of the fennel wonderfully complements the rich taste of salmon for a complete meal that takes only 15 minutes to prepare!

Prep and Cook Time: 15 minutes Ingredients: 1-1/2 lbs salmon fillet, cut into 8 pieces, skin and bones removed 1 TBS + 1/4 cup chicken or vegetable broth 1 large fennel bulb sliced thin, save 1 TBS chopped green tops to use for garnish 2 TBS fresh squeezed lemon juice salt and white pepper to taste

Directions:

1. Season salmon with a little salt and white pepper. Set aside.
2. Heat 1 TBS broth in 10-12 inch stainless steel skillet. Healthy Sauté fennel bulb in broth over medium heat for 1 minute stirring constantly.
3. Add ½ cup broth, lemon juice, pinch salt and pepper, and place salmon on top.
4. Reduce heat to low and cover. Cook for about 5 minutes. Do not overcook fennel, or it will lose its flavor. This is our Stovetop Braising cooking method. Sprinkle with chopped green fennel tops. Adjust seasoning to taste and serve.

   Serves 4

   Serving Suggestions: Serve with

   • Pureed Sweet Peas

Healthy Cooking Tips:

Choose fresh salmon that is cut from the thickest part of the fish. It will give better results. Even though this recipe is for 4, the salmon is cut into 8 pieces. This will allow the pieces to cook quicker, without overcooking the outer edges before the center is done. It also keeps the fennel from becoming overcooked. Because temperatures vary in different stoves check the salmon for doneness after about 3 minutes. You can do this by sticking the tip of a sharp knife into the filet. The flesh will separate easily and it should look pink in the center. You want to cook it slightly less than how you want to eat it, as it continues to cook after you remove it from the heat. Salmon is best when it is cooked medium.

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which 15-Minute Braised Fennel Salmon is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

15 Minute Braised Fennel Salmon 1.00 serving 236.84 grams 326.25 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating vitamin D 493.29 IU 123.3 6.8 excellent tryptophan 0.38 g 118.8 6.6 excellent omega 3 fatty acids 2.45 g 102.1 5.6 excellent selenium 62.50 mcg 89.3 4.9 excellent vitamin B12 (cobalamin) 5.09 mcg 84.8 4.7 excellent protein 34.95 g 69.9 3.9 very good vitamin B3 (niacin) 13.72 mg 68.6 3.8 very good phosphorus 521.30 mg 52.1 2.9 very good magnesium 172.00 mg 43.0 2.4 good vitamin B6 (pyridoxine) 0.71 mg 35.5 2.0 good vitamin C 17.33 mg 28.9 1.6 good potassium 921.92 mg 26.3 1.5 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for 15-Minute Braised Fennel Salmon

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