Estimated Nutrition (whole recipe, rough)
Counts 9 of 10 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Salmon | 100g cooked | 208 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Fennel | 1/2 bulb (87g) | 27 |
| Wine | 2 tbsp cooking wine (30ml) | 25 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 1/2 pounds salmon steaks, about 3/4 inch thick
- 2 tablespoons all-purpose flour
- 2 tablespoons olive oil
- 1/2 teaspoon kosher salt
- freshly ground black pepper
- 2 garlic cloves, minced
- 2 large thinly sliced fresh fennel bulbs
- 1/2 cup dry white wine or water
- 1 tablespoon fresh thyme
- minced fennel fronds
Directions
Dredge the fish in the flour. Meanwhile, heat the oil in a large skillet over medium heat until it shimmers. Add the fish and brown about 3 minutes on each side. Carefully lift the fish out of the skillet and set it aside on a platter; sprinkle with the salt & pepper.
Add the garlic and the fennel to the skillet and sauté slowly until limp. Reduce heat to low and return the fish to the pan and add the wine or water and thyme. Cover and cook 5 minutes or until the fish flakes when tested with a fork or the tip of a knife. Sprinkle with minced fennel fronds.
Category:Fish Recipes
Category:Salmon