Salmon with braised fennel, pesto beans and peas

title="Salmon with braised fennel, pesto beans and peas"
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(9) Rate it

• 0:10 Prep


• 0:35 Cook


• Makes 4


• Capable cooks

This gourmet dinner recipe combines with salmon with the flavours of fennel, pesto, beans and peas.

Featured in
Nutrition information, Main recipes

Ingredients

• 2 tablespoons olive oil


• 1 large fennel bulb, trimmed, outer layers removed, quartered lengthways


• 500ml (2 cups) Massel chicken style liquid stock


• 4 (about 150g each) salmon fillets


• 100g frozen peas


• 1 x 400g can borlotti beans, rinsed, drained


• 2 tablespoons basil pesto


• 1/2 cup chopped fresh mint


• Extra virgin olive oil, to serve

Method

• 
  
  
  Step 1
  
  
  
  
  Preheat oven to 220°C. Heat half the olive oil in a large non-stick frying pan over medium heat. Add the fennel and cook, turning occasionally, for 15 minutes or until browned.
  
  
  


• 
  
  
  Step 2
  
  
  
  
  Transfer fennel to a baking dish. Add enough chicken stock to come halfway up the side of the fennel. Cover and bake for 15-20 minutes or until tender.
  
  
  


• 
  
  
  Step 3
  
  
  
  
  Meanwhile, heat remaining olive oil in the pan over medium-high heat. Season the salmon with salt and pepper. Cook, skin-side down, for 3-4 minutes. Turn and cook for a further 1-2 minutes.
  
  
  


• 
  
  
  Step 4
  
  
  
  
  While the salmon is cooking, cook the peas in a saucepan of boiling water for 2 minutes or until tender. Drain and return to the pan. Add the beans, pesto and mint, and stir to combine.
  
  
  


• 
  
  
  Step 5
  
  
  
  
  Divide the fennel and bean mixture among serving plates. Drizzle over extra virgin olive oil. Top with salmon. Serve.
  
  
  

• High protein


• Low carb


• Low sugar


• Lower gi

Nutrition

• 2104 kj

  Energy




• 30g

  Fat Total




• 7g

  Saturated Fat




• 7g

  Fibre




• 43g

  Protein




• 98mg

  Cholesterol




• 884.31mg

  Sodium




• 5g

  Carbs (sugar)




• 12g

  Carbs (total)

All nutrition values are per serve

• Author: Greg Scott, NSW (Home Cook of the Year finalist)


• Image credit: John Paul Urizar


• Publication: Australian Good Taste

Source: taste.com.au