Seared Salmon with White Beans and Fennel

Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add sliced fennel; cook, stirring occasionally, until lightly browned, about 6 minutes. Stir in beans, tomato, and wine. Cook, stirring occasionally, until the tomato begins to break down, about 3 minutes. Transfer to a bowl; stir in chopped fennel fronds, mustard, and 1/8 teaspoon pepper. Cover to keep warm.

Rinse and dry the pan. Combine fennel seed and the remaining 1/8 teaspoon pepper in a small bowl; sprinkle evenly on both sides of salmon. Heat the remaining 2 teaspoons oil in the pan over medium-high heat until shimmering but not smoking. Add the salmon, skinned side up; cook until golden brown, 3 to 6 minutes. Turn the salmon over, cover and remove from the heat. Allow the salmon to finish cooking off the heat until just cooked through, 3 to 6 minutes more. Serve the salmon with the bean mixture.

Exchanges: 2 starch, 1 vegetable, 3 lean meat, 1 1/2 fat. Carbohydrate Servings: 2. Nutrition Bonus: Vitamin C (50% daily value), Potassium (45% dv), Calcium, Iron and Vitamin A (20% dv), Folate (18% dv).