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Fennel Crusted Salmon With Creamed Kale
This Fennel Crusted Salmon With Creamed Kale is an easy, restaurant-worthy meal with salmon that's tender, flaky, and packed with flavor, and the creamy, garlicky kale is the perfect accompaniment.
Prep Time
10 mins
Cook Time
10 mins
Total Time
25 mins
Servings: 4
Calories: 429 kcal
Course:
Main Course
Cuisine:
American
Ingredients
For the Salmon:
- 1 tablespoon whole fennel seeds
- 2 teaspoon orange zest
- 2 tablespoons avocado oil
- 12 oz Salmon fillet
- ½ teaspoon salt
- ¼ teaspoon pepper
For the Creamed Kale:
- 1 tablespoon avocado oil
- ¼ red onion minced
- 1 bunch of green kale stems removed and leaves chopped into small pieces
- 3 tablespoon water
- 1 cup heavy cream
- ¼ teaspoon nutmeg
- 2 cloves garlic finely minced
- ½ teaspoon salt
- ¼ teaspoon pepper
Instructions
- Preheat the oven to 400 F.
- Grind fennel seeds in a coffee grinder or use a mortar and pestle.
- In a small bowl combine ground fennel, orange zest and 1 teaspoon of avocado oil.
- Season salmon fillets with salt, and pepper and divide the fennel orange mixture evenly between the fillets.
- Heat the remaining avocado oil in a large cast iron pan and on medium-high heat. Add salmon to a pan skin side up, and sear for 3 minutes. Using a metal spatula, flip the salmon and cook for another 2 minutes.
- Use kitchen gloves to transfer the pan into the oven. Bake the fish for 10 minutes or until the internal temperature reaches 145 F.
- Meanwhile, heat avocado oil in a separate skillet over medium heat. Add onion and saute for 3 minutes, stirring occasionally. Add kale and water, cover with a lid, and cook for 5 minutes until the kale has wilted.
- Add heavy cream and nutmeg, and cook for another 2-3 minutes until the cream is slightly reduced. Stir in garlic, salt and pepper, give it another 30 seconds and remove from the heat.
- Place a few tablespoons of creamed kale in the center of each plate. Top with a fennel-crusted salmon and serve immediately.
Cup of Yum
Notes
- If you enjoyed this recipe, please come back and give it a rating. I ❤️ hearing from you!
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- Grinding your own fennel seeds will give you a more intense and fresh fennel flavor for your salmon.
- When searing the salmon, make sure the pan and oil are hot before adding the fish. This will help to get a nice, crispy crust on the outside while keeping the inside tender and moist.
- Transfer the cast iron pan to the oven wearing gloves. The handle will be extremely hot and can cause serious burns.
- Fennel crusted salmon with cream kale can be kept in the refrigerator for up to 3 days. Make sure to store it in an airtight container to maintain its freshness.
Nutrition Information
Calories
429kcal
(21%)
Carbohydrates
4g
(1%)
Protein
19g
(38%)
Fat
38g
(58%)
Saturated Fat
16g
(80%)
Polyunsaturated Fat
5g
Monounsaturated Fat
15g
Cholesterol
114mg
(38%)
Sodium
639mg
(27%)
Potassium
530mg
(15%)
Fiber
1g
(4%)
Sugar
2g
(4%)
Vitamin A
1191IU
(24%)
Vitamin C
6mg
(7%)
Calcium
82mg
(8%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 429
% Daily Value*
| Calories | 429kcal | 21% |
| Carbohydrates | 4g | 1% |
| Protein | 19g | 38% |
| Fat | 38g | 58% |
| Saturated Fat | 16g | 80% |
| Polyunsaturated Fat | 5g | 29% |
| Monounsaturated Fat | 15g | 75% |
| Cholesterol | 114mg | 38% |
| Sodium | 639mg | 27% |
| Potassium | 530mg | 11% |
| Fiber | 1g | 4% |
| Sugar | 2g | 4% |
| Vitamin A | 1191IU | 24% |
| Vitamin C | 6mg | 7% |
| Calcium | 82mg | 8% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.