In order to bring you the best organic produce, some ingredients may differ from those depicted.
Pan-seared salmon with fennel, caper, and olive sauce
Gluten-Free Friendly, Dairy-Free, Soy-Free, Paleo, Mediterranean, Lean & Clean, Pescatarian, Carb-Conscious, <600 Calories, Protein Plus
2 Servings, 460 Calories/Serving
20–35 Minutes
Get those omega-3s with healthy pan-seared salmon served over a brothy mix of briny capers, Kalamata olives, and fiber-rich fennel.
In your bag
- 1 organic fennel bulb
- 1½ tablespoons capers
- 4 or 5 sprigs organic fresh flat-leaf parsley
- 1 cup vegetable broth
- ½ cup diced tomatoes
- 1 tablespoon maple syrup
- ½ teaspoon dried oregano
- ½ teaspoon Marash chile flakes (optional)
- 1 ounce pitted Kalamata olives
- Fish options:
- 2 sustainably raised Faroe Islands skinless salmon fillets - tail-cut (about 5 ounces each)
- 2 sustainably raised Faroe Islands skinless salmon fillets - center-cut (about 5 ounces each)
- 2 wild Alaskan skin-on salmon fillets (about 5 ounces each)
- 2 wild skin-on snapper fillets (about 6 ounces each)
Nutrition per serving
Calories 460, Total Fat 32g (41% DV), Sat. Fat 6g (30% DV), Trans Fat 0g, Cholest. 65mg (22% DV), Sodium 720mg (31% DV), Total Carb. 19g (7% DV), Fiber 5g (18% DV), Total Sugars 10g (Incl. 4g Added Sugars, 8% DV), Protein 26g
Sodium does not include pantry salt; for reference, ⅛; teaspoon kosher salt per serving averages 240mg (10% DV). Not a significant source of trans fat. Packed in a facility that handles all major food allergens* and gluten. *Milk, Eggs, Fish, Crustacean Shellfish, Tree Nuts, Peanuts, Wheat, Soybeans.
Instructions
Wash produce before use
1
Prep the sauce ingredients
- Cut the fennel lengthwise into quarters and cut away the core; cut the quarters lengthwise into ¼-inch-thick slices.
- Rinse the capers.
- Strip the parsley leaves from the stems; coarsely chop the leaves.
2
Cook the sauce
In a large frying pan over medium-high heat, warm 1 to 2 tablespoons oil until hot but not smoking. Add the fennel, season with salt and pepper, and cook, turning once, until tender and lightly browned, 4 to 5 minutes per side.
Add the vegetable broth, tomatoes, maple syrup, oregano, and as much Marash chile as you like and bring to a boil, then reduce to a simmer. Cook, stirring occasionally, until the sauce has thickened, 4 to 6 minutes. Stir in the capers and olives and cook until heated through, about 1 minute. Remove the sauce from the heat, stir in the parsley, and season to taste with salt and pepper. While the fennel and sauce are cooking, prepare the fish.
3
Prep and cook the fish
- Pat the fish dry with a paper towel; season lightly with salt and pepper.
In another large frying pan over medium-high heat, warm 1 to 2 tablespoons oil until hot but not smoking.
For skinless salmon:
Add the fish and cook until lightly browned on the bottom side, 4 to 5 minutes. Turn and cook until the flesh is opaque and flaky, 2 to 4 minutes.
For skin-on salmon:
Add the fish, skin side down, and cook until the skin is crisp, 4 to 5 minutes. Turn and cook until the flesh is opaque and flaky, 1 to 2 minutes.
For snapper:
Add the fish, skin side down, and cook until the skin is crisp, 3 to 5 minutes. Turn and cook until the flesh is opaque and flaky, 2 to 4 minutes.
Serve
Transfer the fennel and sauce to individual plates, top with the fish, and serve.
Kids Can!
- Rinse the capers.
- Strip the parsley leaves.
- Time the cooking.