Recipe: Roasted Salmon on a Bed of Braised Fennel

ROASTED SALMON ON A BED OF BRAISED FENNEL

Nonstick cooking spray
4 skinned salmon fillets (about 4 oz. each)*
2 tsp. olive oil
2 tsp. honey mustard, divided
Salt and freshly ground black pepper, to taste
2 small fennel bulbs with fronds**
1 cup fat free, reduced-sodium chicken or vegetable broth
1 lemon cut into quarters (for serving)


Preheat the oven to 500 degrees F. Spray a rimmed baking sheet or shallow roasting pan with nonstick cooking spray.

Rinse the salmon fillets and pat them dry. Place the fillets in the prepared baking dish and brush with olive oil. Spread 1/2 tsp. honey mustard on top of each fillet. Season with salt and pepper.

Roast until firm and opaque throughout, around 9 to 10 minutes per inch of thickness.

Wash and dry the fennel bulbs with their fronds. While the fish is cooking, chop the fronds off of the fennel bulbs and set aside. Slice fennel bulb into 1/4-inch slices, then julienne into 1/4-inch sticks.

In a wide pan, spread julienned fennel pieces in a single or double layer, and then pour on chicken or vegetable broth until just covered. Simmer over low heat until crisp-tender, around 5 to 10 minutes.

Serve salmon fillets on top of fennel fronds with julienned cooked fennel. Place 1/4 lemon on each plate and serve.

*Salmon, often categorized as a "fatty fish," is a rich source of omega-3 fat. Research suggests that omega-3 fat, frequently lacking in the diets of non-seafood eaters, may lower heart disease risk and reduce the symptoms of arthritis and other inflammatory conditions.

**Fennel, actually a member of the carrot family, resembles a bunch of celery with feathery green leaves. With a slight anise or licorice flavor, fennel is frequently served following the meal in Indian restaurants, as it is known to have a soothing effect on digestion and sweetens the breath. Fennel can be eaten raw or cooked. Here, the fennel bulbs are sliced thin and lightly braised in broth. The fronds serve as garnish.

Makes 4 servings

Per serving: 220 calories, 12 g total fat (2 g saturated fat), 9 g carbohydrate,
19 g protein, 4 g dietary fiber, 320 mg sodium.

Adapted from source: The American Institute for Cancer Research (AICR)