Sweetly caramelized fennel and onion tops roasted salmon sprinkled with fresh lemon zest and thyme.
If you follow the latest information regarding nutrition, then you’ve heard that salmon tops the list of seafoods beneficial to your health.
My go-to resource for reliable information regarding the seafood I purchase is the Monterey Bay Aquarium Seafood Watch. Their information is sourced from health experts so I can depend on accurate advice. Monterey Bay’s Super Green list includes Atlantic Mackerel (purse seine, Canada and U.S.), Pacific Sardines (wild-caught), Freshwater Coho Salmon (U.S. farmed in tank systems), fresh and canned Alaska wild-caught salmon.
Notice how often this popular seafood appears on the list?
Nutritionists are fans because of its significant amounts of omega-3 fatty acids, protein, B-12 and selenium. It contributes to heart health, brain health, fights inflammation and promotes general vitality.
Now that we’re caught up on the health benefits of this colorful fish, if you eat it every week it fast goes the way of chicken – you’re always trying to find new ways to cook it.
A fresh squeeze of lemon and sprinkle of salt and pepper is fine, but with fennel on sale at the market, I envisioned a caramelized licorice-like fennel with spicy onion to give our seafood meal a new appeal.
This is truly an easy meal to make. Caramelizing fennel and onions is a matter of slicing and dropping into a pan, then allowing them to simmer on the stove while you go about other tasks.
Lemon zest, lemon juice, and fresh thyme balanced the natural sweetness of salmon and the caramelized veggies, then after a short roast in the oven dinner is served.
Baby spinach with fresh slices of lemon added crispness and color to the plate and turn this into a super healthy seafood meal. Be sure to opt for fresh thyme. A bunch of thyme might cost a few more pennies, but it works so well with lemon and you’ll have plenty left for other meals.
If you have seafood recipes to share be sure to leave a comment! As I said, I’m always on the lookout for new ideas!
Roasted Salmon with Caramelized Fennel, Onion, Lemon and Thyme
15 minPrep Time
50 minCook Time
1 hr, 5 Total Time
- 2 large fennel bulbs cleaned, cored and thinly sliced
- 1 large onion, thinly sliced
- 2 tablespoons olive oil
- 20 ounces salmon filets
- 1 large lemon, zested and juiced into a small bowl
- 2 tablespoons fresh thyme, minced
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 4 cups baby spinach
- 1 medium lemon, sliced into wedges
- Preheat the oven to 350 degrees.
- Heat a large nonstick skillet over medium-high heat with olive oil. Add fennel and onion. Cook for 3 - 5 minutes stirring often. Reduce heat to medium-low and cook for another 15 - 20 minutes, stirring frequently to keep them from burning. Onion and fennel should be soft and lightly browned.
- Combine lemon and thyme in a small bowl.
- Move onion and fennel to the sides of the pan and add salmon filets to the middle of the pan. Sprinkle with salt and pepper, then pour lemon mixture over the top of the salmon.
- Bake salmon, fennel and onion for 20 - 25 minutes until salmon is no longer opaque in the middle. DO NOT OVER COOK OR SALMON WILL BE DRY.
- Place spinach on four plates, then top with salmon, fennel, and onion.
- Serve with slices of lemon.
Food energy: 328kcal
Weight Watchers Smart Points 8
Saturated fatty acids: 2.47g
Total fat: 15.02g
Calories from fat: 135
Carbohydrate, by difference: 16.22g
Total dietary fiber: 5.94g
Total sugars: 7.04g
FYI – Don’t throw out the leftovers! They make terrific tacos!