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    Home » Entrées/Main Dishes » Crispy Fennel-Crusted Salmon- Keto

    Crispy Fennel-Crusted Salmon- Keto

    Published: Feb 5, 2020 by Elaine · This post may contain Amazon affiliate links · As an Amazon Associate I earn from qualifying purchases. This blog generates income via ads · 4 Comments

    Jump to Recipe Print Recipe
    Pinterest pin for Fennel Crusted Salmon
    Pinterest pin for Fennel Crusted Salmon

    Make this Keto fennel-crusted salmon for a fast but fancy weeknight meal. Whole30, Paleo and Keto-friendly. Fennel and salmon are a match made in heaven. This easy Keto salmon dish can be ready in less than 30 minutes!

    Fennel Crusted Salmon with broccoli on a blue stoneware plate

    Keto Fennel-Crusted Salmon is on my menu today! Not only is it delicious, it makes a quick and easy paleo, Whole30, and Keto-friendly dish that can be on the table in less than 30 minutes.  My kind of meal!

    Salmon with fennel seeds may be new to you, but you'll love it!

    This Keto Fennel-Crusted Salmon is equally as delicious and just as easy as Pistachio-Crusted Salmon. I’ve adapted this recipe from one published in Salmon: The Cookbook –edited by Bill Jones. When I first read this recipe, I was doubtful that the two flavours would mesh, but it's a perfect match.  The crusty coating complements the flavour of the salmon without overpowering it.

    Salmon with broccoli and sweet potatoes

    Wild salmon is a powerhouse of nutrients! Nutritionists recommend that we eat it once or twice a week. It contains two of the most important omega-3 fatty acids, nutrients that our bodies can't produce themselves so we have to obtain them from our food. These 11 Health Benefits of Salmon will convince you to eat it more often!

    It's packed with protein, but Denis and I eat it mainly because it simply tastes so good!

    Let's get started on this simple salmon meal!

    Ingredients for Crispy Fennel-Crusted Salmon

    salmon fillets: use wild-caught salmon that's available where you live. Most frozen salmon has been flash-frozen at sea to preserve its freshness.

    olive oil: a little for brushing on the salmon before baking

    fennel seeds: you'll be crushing these before coating the fish

    peppercorns: you'll grind these too.

    sea salt

    That's all!

    You can make Fennel-Crusted Salmon in less than 30 minutes!

    Begin by crushing the fennel seeds. You can use a mortar and pestle if you have one, or you can put the seeds in a bag with a zipper closure and smash them with a rolling pin or a mallet. Alternatively, pulse them briefly in a clean coffee grinder.

    Crushing them brings out their flavour. Your kitchen will smell amazing!

    grinding fennel seeds with a mortar and pestle
    grinding fennel seeds with a rolling pin

    Remove any pin bones from the salmon fillets if they haven't already been removed. Pat the salmon fillets dry, then brush with a little olive oil on both the flesh side and the skin side.

    Salmon fillets brushed with olive oil

    Sprinkle with a little sea salt and freshly ground pepper.

    salmon fillets with salt and pepper

    Now sprinkle with the cracked fennel seeds, pressing gently so they adhere to the salmon.

    Adding fennel seeds to salmon fillets

    Heat oil in an oven-proof skillet until very hot, but not smoking. Add the salmon, skin side up.

    Salmon skin side up in a cast iron pan

    Sear for a few minutes (3 - 5) depending on the thickness of your fillets. Once the fillets release easily from the pan, flip them over. 

    Transfer the skillet to a preheated oven. Bake for a few more minutes until the fish flakes easily with a fork but is still a little translucent in the center. Remove from oven and let stand for 5 minutes to finish cooking before serving.

    You can also use an instant-read thermometer to check for doneness. Once it has reached an internal temperature of 145°F. your salmon is done!

    Note:  If the fillets are thin, you can finish cooking them on the stove top instead of in the oven.

    How can I tell when salmon is done?

    It's easy to overcook salmon. Check it at 10 minutes. If it is beginning to flake when poked with a fork, but is still slightly translucent in the center of the fillet, it is probably done. Remember to let it rest for 5 minutes after removing from the oven. It will continue to cook a little on the counter. You can check the internal temperature with an instant-read thermometer. It should be 145°F.

    Fennel Crusted Salmon with salad and veggies on a blue plate

    What to serve with Keto Fennel-Crusted Salmon

    Remember that salmon cooks quickly, so you'll want to prepare your side dishes or salad first.

    Try one of these salad suggestions:

    Triple Berry Mixed Green Salad

    Honey-Dijon Broccoli Salad with Cranberries

    Italian Potato Salad with Pickled Shallots

    Cantaloupe Arugula Salad with Poppy Seed Dressing

    Blackberry Honeydew Salad with Basil

    What to do with leftover salmon

    Did you cook too much? Store leftover salmon in an airtight container in the fridge. You can gently reheat it for a few minutes in a skillet on the stove top. Or enjoy it cold! Flake it and add it to a salad for lunch. Delicious!

    Fennel Crusted Salmon with broccoli on a blue stoneware plate

    Fennel-Crusted Salmon

    This recipe for Fennel-Crusted Salmon makes a fast but fancy meal than can be ready in less than 30 minutes. Keto, Paleo and Whole30-friendly.
    Print Pin Rate
    Course: Entrée/Main
    Cuisine: American, Canadian, West Coast
    Prep Time: 10 minutes
    Cook Time: 15 minutes
    Total Time: 25 minutes
    Servings: 4
    Calories: 317kcal
    Author: Elaine
    Prevent your screen from going dark

    Ingredients

    • 4 wild-caught salmon fillets
    • 2 tablespoon whole fennel seeds
    • 1 ½ teaspoon whole peppercorns
    • 1 ½ teaspoon sea salt
    • 2 tablespoon olive oil, divided

    Instructions

    • Preheat oven to 400°F. If the salmon fillets are very thin, you can cook them on the stove top.
    • Rinse salmon and pat dry. Remove pin bones if they have not already been removed.
    • Crush the fennel seeds, using either a mortar and pestle, a bag with a zipper closure and a rolling pin, or a mini grinder.
      grinding fennel seeds with a rolling pin
    • Brush the fillets with olive oil, sprinkle with salt and pepper.
      salmon fillets with salt and pepper
    • Coat the fillets with crushed fennel seeds, pressing down gently to help them adhere.
      Adding fennel seeds to salmon fillets
    • In an ovenproof skillet, heat the oil over medium-high heat. Add the salmon, with the fennel mix side down (skin-side up) and heat for 3 to 5 minutes, depending on the thickness of the fillets.
      Salmon skin side up in a cast iron pan
    • Flip the fillets over and finish cooking in the oven for another 2 - 4 minutes or less, depending on the thickness of the fillets, until the fish flakes easily with a fork. The fish should be a little translucent in the thickest part.
      Adding fennel-crusted salmon fillets to a cast iron skillet
    • Remove from the oven and let stand for 5 minutes. Slip the skin off before serving, if desired.
      Fennel Crusted Salmon with broccoli on a blue stoneware plate

    Notes

    If the salmon fillets are thin, you may not need to finish baking them in the oven. Sear for 3 - 5 minutes skin side up, then turn and sear for 2-3 minutes on the other side. Time will depend on thickness of the fillets you are using.

    Nutrition

    Calories: 317kcal | Carbohydrates: 2g | Protein: 34g | Fat: 18g | Saturated Fat: 2g | Cholesterol: 93mg | Sodium: 949mg | Potassium: 904mg | Fiber: 1g | Vitamin A: 70IU | Vitamin C: 0.6mg | Calcium: 62mg | Iron: 2.1mg
    Tried this Recipe? Pin it for Later!Mention @enessman or tag #flavourandsavour!
    Nutrition Facts
    Fennel-Crusted Salmon
    Amount Per Serving
    Calories 317 Calories from Fat 162
    % Daily Value*
    Fat 18g28%
    Saturated Fat 2g13%
    Cholesterol 93mg31%
    Sodium 949mg41%
    Potassium 904mg26%
    Carbohydrates 2g1%
    Fiber 1g4%
    Protein 34g68%
    Vitamin A 70IU1%
    Vitamin C 0.6mg1%
    Calcium 62mg6%
    Iron 2.1mg12%
    * Percent Daily Values are based on a 2000 calorie diet.
    SAVE THIS TO ONE OF YOUR PINTEREST BOARDS and connect with me on Pinterest! I’m always finding new tasty recipes to pin. Subscribe to my weekly newsletter and never miss a recipe!
    Pin for Fennel-Crusted Salmon

    This post contains affiliate links. If you click on any of the affiliate links and make a purchase within a certain time frame, I’ll receive a small commission. The commission is paid by the third party, not by you. I am a participant in the Amazon Services LLC Associates Program. It’s an affiliate advertising program designed to provide a means for me to earn fees by linking to Amazon.com and affiliated sites.

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    Reader Interactions

    Comments

    1. Laura

      April 03, 2020 at 12:58 pm

      5 stars
      The ultimate! So simple and so yummy

      Reply
      • Flavour & Savour

        April 03, 2020 at 2:49 pm

        Thanks! So glad you liked it, too! I like it because it's so quick to make. Thanks for the 5 stars!

        Reply
    2. Dierdre

      June 08, 2018 at 9:21 pm

      5 stars
      This salmon is so tasty. Crushed fennel with salt and pepper is so simple, but it added so much flavour. Will be adding this to our meal rotation. Thank you!

      Reply
      • Flavour & Savour

        June 08, 2018 at 9:46 pm

        Thanks for letting me know how it turned out for you. So glad you like it!

        Reply

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