One Pan Salmon with Fennel & Saucy White Beans
11 colorSTHE WHY BEHIND THIS RECIPE
This Salmon with Fennel & Saucy White Beans recipe has SO MUCH FLAVOR but is relatively simple and comes together in one pan (Alex’s favorite as my professional dishwasher 🤣). It’s perfect for a weeknight meal (we eat salmon for dinner 2-3 times a week), and it’s packed with flavor, protein, fiber, healthy fats, and micronutrients. It’s also fancy and fun enough where you could serve this for guests.
The salmon provides much-needed omega-3s for brain health, glowing skin, and reducing inflammation, while fennel adds digestion-friendly fiber and antioxidants. The creamy white beans contribute extra protein and slow-burning carbs, keeping you full longer and helping to prevent crazy blood sugar spikes.
he zhuzh in this recipe comes through in the brothy, creamy, garlicky tomato sauce. It’s rich but bright and not too heavy — perfect for really any season but it feels especially fitting for spring when I don’t want a full summer meal yet, but I’m over the winter flavors! Like most of my recipes, this dish is highly adaptable. You can use different types of beans, swap in any greens for spinach, use another protein, and more — the list goes on (in the swaps section below).
Yields: 2-3 servings
Total time: ~45 minutes
Prep time: 10 minutes
Cook time: 20 - 30 minutes
WHAT YOU NEED
TOOLS
INGREDIENTS
2 pieces salmon (I use Seatopia, code COOKINGINCOLOR for 15% off)
2 tbsp olive oil, butter, ghee, or tallow
4 cloves garlic, minced
1 small fennel bulb (or ½ large), white part diced, fronds reserved
2 cups cherry tomatoes, halved
1/2 cup sun-dried tomatoes, finely chopped
1 fresno or jalapeño pepper, deseeded and sliced (or red pepper flakes to taste)
1½ cups (or 1 14oz can) white beans (gigante, chickpeas, or cannellini), drained and rinsed (I like Simpli or Beanstory!)
1 1/4 cup unsweetened full-fat coconut milk
2 tbsp tomato paste
2/3 cup grated parmesan + rind (if available)
2 cups spinach
1 lemon, juiced
1/4 cup basil, finely chopped
1/4 cup pine nuts
Kosher salt, to taste
Optional: Extra parmesan, or more red pepper flakes for spice
HOW TO DO IT
1. Sear the Salmon
Heat a cast iron or deep skillet over high heat with 1 tbsp cooking fat.
Pat salmon dry, season with salt, and sear skin-side up for 2 minutes, then flip and sear another 2 minutes.
Remove salmon and set aside.
2. Sauté the Aromatics
Lower heat to medium and add remaining 1 tbsp of fat.
Sauté fennel and garlic for 2-3 minutes, then add 2 cups cherry tomatoes, 1/2 cup sun-dried tomatoes, and 1 sliced chili.
Season with a pinch of salt and cook for 5 minutes, stirring occasionally, until softened. DON'T FORGET TO SALT WHILE COOKING!
3. Build the Sauce
Stir in 2 tbsp tomato paste, 1 1/2 cup beans, Parmesan rind (if using), and 1 1/4 cup coconut milk.
If you like more spice, add 1 tsp red pepper flakes here! I almost always do this.
Bring to a gentle simmer and cook for 3-5 minutes to thicken.
4. Finish Cooking the Salmon
Nestle salmon back into the pan, skin-side up.
Option 1: Cover and cook over medium heat for 4-5 minutes, until the salmon reaches 145°F (63°C). This is my preferred option.
Option 2 (Oven method): Bake at 400°F (200°C) for 8-10 minutes.
5. Add Spinach & Parmesan
Remove parmesan rind, then stir in grated Parmesan until melted.
Add 2 cups spinach and stir until wilted, about 1-2 minutes.
6. Garnish & Serve
Squeeze fresh lemon juice over the dish.
Top with 1/4 cup basil, reserved fennel fronds, and 1/4 cup pine nuts.
Serve warm with extra parmesan if desired.
SWAPS, TIPS & TRICKS
Swaps:
Protein: Swap salmon for another fish like cod, halibut, or shrimp or try chicken thighs or sausage for a heartier variation. You can also use tofu or tempeh for a plant-based option (sear until golden).
Beans: Use any white beans like navy beans or butter beans. Chickpeas also work well for a slightly firmer bite. If avoiding legumes, diced zucchini or cauliflower can replace beans for texture.
Spice Level: Omit the fresno/jalapeño for a mild version and add red pepper flakes or a drizzle of hot honey for more heat!
Greens & Herbs: Swap spinach for kale, Swiss chard, or arugula. Use cilantro or parsley instead of basil for a different flavor profile.
Sauce base: Substitute coconut milk with heavy cream for a richer, more traditional taste. Use chicken or veggie broth instead of coconut milk for a lighter sauce.
Nuts: Swap pine nuts for marcona almonds, pistachios, or toasted walnuts or leave out entirely!
Tips:
Crispy salmon hack: Let salmon come to room temp for 10-15 minutes before cooking for a crispier sear. Pat it dry really well and don’t forget to salt the skin!
Make it meal-prep friendly: Store the sauce separately from the salmon for easy reheating without overcooking the fish.
Remember, don’t waste the fennel fronds! They add freshness—sprinkle them like herbs at the end!!
Nutritional Info
Per serving, yields 3 servings
Calories: 782
Carbohydrates: 48g
Fiber: 13g
Net carbs: 35g
Protein: 38g
Fat: 50g
Sodium: 785mg
Sugar: 12g
