The World's Healthiest Foods

15 Minute Braised Fennel Salmon

Salmon and fennel are a match made in Heaven. Not only are they a delicious complement to one another, but they both have many healthy benefits This light and low fat 15 minute recipe we created for you gives you a way to enjoy this wonderful combination of flavors often.

15 Minute Braised Fennel Salmon Prep and Cook Time: 15 minutes

Ingredients:
1 1/2 lbs salmon fillet cut into 8 pieces skin and bones removed
1/4 cup + 1 TBS 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 fresh cracked black 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 ˝ 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 over cook 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
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 them to cook quicker, without over cooking the outside before the center is done. It also keeps the fennel from being over cooked. Because temperature varies in 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.
This page was updated on: 2005-03-01 13:31:03
© 2002 The George Mateljan Foundation