One-Skillet Salmon with Fennel & Sun-Dried Tomato Couscous

4.4

(11)

11 Reviews

Sun-dried tomato pesto and lemon do double duty to season both the salmon and the couscous in this healthy one-pan dinner recipe. Serve the salmon with extra lemon wedges and a dollop of plain yogurt, if desired.

Breana Lai Killeen, M.P.H., RD

Updated on April 22, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Jill Cerreta, M.S., RD

Prep Time:

30 mins

Additional Time:

10 mins

Total Time:

40 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Dairy-Free Soy-Free High-Protein Egg-Free

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Ingredients

1 lemon
1 ¼ pounds salmon (see Tip), skinned and cut into 4 portions
¼ teaspoon salt
¼ teaspoon ground pepper
4 tablespoons sun-dried tomato pesto, divided
2 tablespoons extra-virgin olive oil, divided
2 medium fennel bulbs, cut into 1/2-inch wedges; fronds reserved
1 cup Israeli couscous, preferably whole-wheat
3 scallions, sliced
1 ½ cups low-sodium chicken broth
¼ cup sliced green olives
2 tablespoons toasted pine nuts
2 cloves garlic, sliced

Directions

Zest lemon and reserve the zest. Cut the lemon into 8 slices. Season salmon with salt and pepper and spread 1 1/2 teaspoons pesto on each piece.
Heat 1 tablespoon oil in a large skillet over medium-high heat. Add half the fennel; cook until brown on the bottom, 2 to 3 minutes. Transfer to a plate. Reduce heat to medium and repeat with the remaining 1 tablespoon oil and fennel. Transfer to the plate. Add couscous and scallions to the pan; cook, stirring frequently, until the couscous is lightly toasted, 1 to 2 minutes. Stir in broth, olives, pine nuts, garlic, the reserved lemon zest and the remaining 2 tablespoons pesto.
Nestle the fennel and salmon into the couscous. Top the salmon with the lemon slices. Reduce heat to medium-low, cover and cook until the salmon is cooked through and the couscous is tender, 10 to 14 minutes. Garnish with fennel fronds, if desired.

Tips

Tip: Most salmon--wild and now some farmed--is considered a sustainable choice). For farmed, ask for fish that's raised in land- or tank-based systems. For more information about sustainable seafood, go to seafoodwatch.org.

Originally appeared: EatingWell Magazine, January/February 2018

Nutrition Facts (per serving)

543	Calories
24g	Fat
46g	Carbs
38g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 4 oz. salmon & 1 1/4 cups couscous
Calories 543
% Daily Value *
Total Carbohydrate 46g	17%
Dietary Fiber 8g	27%
Total Sugars 7g
Protein 38g	77%
Total Fat 24g	31%
Saturated Fat 4g	18%
Cholesterol 67mg	22%
Vitamin A 1572IU	31%
Vitamin C 24mg	26%
Folate 56mcg	14%
Sodium 441mg	19%
Calcium 151mg	12%
Iron 3mg	14%
Magnesium 76mg	18%
Potassium 1161mg	25%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

One-Skillet Salmon with Fennel & Sun-Dried Tomato Couscous

Ingredients

Directions

Tips

Nutrition Facts (per serving)

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