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Salmon with braised fennel, pesto beans and peas

by wiki
10 April, 2019
in Lower gi, Vegetarian
0
Salmon with braised fennel, pesto beans and peas
Salmon with braised fennel, pesto beans and peas
  • 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.

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

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