Fennel-crusted salmon with green beans recipe

  • Serves 4
  • 10 mins to prepare and 20 mins to cook
  • 422 calories / serving
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Try this new way of cooking salmon fillets packed with a light crunchy crust. 

Preheat the oven to gas 6, 200°C, fan 180°C.

Put the bulgur wheat in a large shallow bowl and cover with 250ml (8fl oz) boiling water. Cover and set aside to soak for 20 minutes.

In another bowl, combine the breadcrumbs with the oil, lemon zest, egg, rosemary and crushed fennel seeds. Season and mix well.

Space the salmon fllets out on a baking sheet, skin-side down. Carefully spoon the breadcrumb mixture on top of the fllets and bake for 15 minutes, or until they are cooked through and flake easily.

Steam the beans for 3-4 minutes, or until tender.

Drain any excess water from the bulgur wheat and spoon into a serving bowl. Add the beans, chopped parsley and a squeeze of lemon juice. Season, then stir through. Serve with the baked salmon and extra lemon wedges. 

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  • Ingredients

  • 4 fresh salmon fillets, about 100g each
  • 125g (4oz) bulgar wheat
  • 75g (3oz) dried breadcrumbs
  • 1 tbsp olive oil
  • 1 lemon, zested and juiced, plus extra wedges for serving
  • 1 egg, lightly beaten
  • 1tbsp chopped fresh rosemary
  • 1 tsp fennel seeds, crushed
  • 250g fine green beans, trimmed
  • handful parsley, chopped
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  • Energy 1775kj 422kcal 21%
  • Fat 16.9g 24%
  • Saturates 2.9g 15%
  • Sugars 3g 3%
  • Salt 0.6g 10%

of the reference intake
Carbohydrate 42.1g Protein 28.7g Fibre 4.7g


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