Pan-Seared Salmon with Fennel & Dill Salsa

Preparation

1. Combine tomato, fennel, onion, dill, vinegar and 1/4 teaspoon salt in a medium bowl.
2. Cut salmon into 4 equal portions, sprinkle with the remaining 1/4 teaspoon salt and pepper. Heat oil in a large nonstick pan over high heat until shimmering but not smoking. Cook the salmon, skinned-side up, until golden brown, 3 to 5 minutes.
3. Turn the salmon over and remove the pan from the heat. Allow the salmon to finish cooking off the heat until just cooked through, 3 to 5 minutes more.
4. Serve immediately with the salsa

Tips

Per serving: 289 calories; 20 g fat (3 g saturated fat, 10 g mono unsaturated fat); 67 mg cholesterol; 4 g carbohydrates; 23 g protein; 1 g fiber; 373 mg sodium; 610 mg potassium

Nutrition Bonus: Selenium (60% daily value), Vitamin C (32% dv), omega-3s.

Exchanges: 1 vegetable, 3 1/2 lean meat, 1 1/2 fat

To skin a salmon fillet: Place it on a clean cutting board, skin-side down. Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30 degree angle, separating the fillet from the skin without cutting through either. Or have your fishmonger do it for you.

Contributed by: EatingWell.com

Crunchy fennel gives great texture to this tomato-based salsa, which is itself a zippy, slightly sour complement to sweet, seared salmon. Make this dish a meal by serving it with some whole-wheat couscous and a glass of rose.