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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 non-stick 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.

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more about our Food and Recipe Rating System.

 

15 Minute Braised Fennel Salmon
1.00 serving
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 98.0 5.4 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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