- Prep Time:
- 15 min
- Cook Time:
- 15 min
4 Alaska Salmon steaks or fillets (4 to 6 oz. each), fresh, thawed or frozen
7 Tablespoons olive oil, divided
1 cup frozen broad beans or edamame
3 Tablespoons red wine vinegar
1 teaspoon Dijon mustard
1 large fennel bulb, trimmed and very thinly sliced
4 large tomatoes, cut in wedges or slices
1/4 cup capers
Salt and black pepper, to taste
2 fresh dill sprigs
Rinse any ice glaze from frozen Alaska Salmon under cold water; pat dry with paper towel. Heat a heavy nonstick skillet over medium-high heat. Brush both sides of salmon with 1 tablespoon oil. Place salmon in heated skillet and cook, uncovered, about 3 to 4 minutes, until browned. Shake pan occasionally to keep fish from sticking.
Turn salmon over; cover pan tightly and reduce heat to medium. Cook an additional 6 to 8 minutes for frozen salmon or 3 to 4 minutes for fresh/thawed fish. Cook just until fish is opaque throughout. Remove from skillet and cool.
Meanwhile, cook the broad beans in boiling, lightly salted water for 3 to 4 minutes. Rinse with cold water, then shell the beans, removing their thick outer coating to reveal the bright, tender green beans.
In a large bowl, mix the remaining olive oil with the vinegar and mustard. Season with a pinch of salt and black pepper. Add the fennel, tomatoes, beans and capers.
Break salmon into large chunks (removing skin, if any); add to the salad, tossing gently to mix. Divide among four serving plates, spooning any remaining dressing over salad. Snip fresh dill over the top before serving.
Cook’s tip: Use fresh broad beans when they are in season, or try frozen edamame beans as an alternative.
Nutrients per serving: 466 calories, 31g total fat, 4.5g saturated fat, 58% calories from fat, 105mg cholesterol, 34g protein, 15g carbohydrate, 6g fiber, 399mg sodium, 85mg calcium and 1140mg omega-3 fatty acids.
Photo by Steve Lee