Equipment
Ingredients
Produce
- 2 fennel bulb, trimmed and cut into thick wedges
- 2 garlic, minced
- ½ lemon, cut into wedges
Pantry & Liquids
- 45 ml olive oil
- 60 ml dry white wine
- 120 ml vegetable broth
- kosher salt
- black pepper, freshly ground
Seafood
- 300 g salmon fillet, skin-on, pin bones removed
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 614 kcal
- Protein
- 34 g
- Carbohydrates
- 20 g
- Fat
- 43 g
- Fiber
- 7 g
- Sugar
- 9 g
- Sodium
- 1153 mg
- Saturated Fat
- 8 g
- Monounsaturated Fat
- 22 g
- Polyunsaturated Fat
- 9 g
- Cholesterol
- 83 mg
- Potassium
- 1461 mg
- Calcium
- 132 mg
- Iron
- 2.5 mg
- Magnesium
- 82 mg
- Phosphorus
- 477 mg
- Zinc
- 1.1 mg
- Vitamin A
- 192 mcg
- Vitamin C
- 42 mg
- Vitamin D
- 16.5 mcg
- Vitamin E
- 9.8 mg
- Vitamin K
- 142 mcg
- Vitamin B6
- 1.1 mg
- Vitamin B12
- 4.8 mcg
- Thiamin
- 0.37 mg
- Riboflavin
- 0.31 mg
- Niacin
- 14.4 mg
- Folate
- 96 mcg
- Water
- 383 g
- Alcohol
- 3 g
Sources: USDA FoodData Central
Method
Place the cutting board on a stable surface. Using the chef's knife, trim the stalks off the fennel bulbs, reserving the delicate green fronds. Cut the bulbs vertically into thick, even wedges, keeping the core intact so the layers hold together.
Heat 30ml of olive oil in the large skillet over medium-high heat. Add the fennel wedges in a single layer. Sear without moving them for about 4 minutes until deeply caramelized and golden brown, then use tongs to flip and sear the other side.
Reduce the heat to medium. Add the minced garlic to the skillet and cook for 30 seconds until fragrant. Pour in the dry white wine to deglaze the pan, scraping up any browned bits from the bottom.
Pour the vegetable broth into the skillet. Bring to a gentle simmer, cover with the lid, and let it gently bubble until the fennel is completely tender and the liquid has reduced to a light glaze.
While the fennel braises, arrange an oven rack about 15cm from the top heating element and turn the oven broiler on high.
Place the salmon fillets skin-side down on the baking sheet. Rub the flesh with the remaining 15ml of olive oil and season generously with salt and black pepper.
Place the baking sheet under the broiler. Broil the salmon until the top is bubbling and lightly browned, and the thickest part of the fillet reaches an internal temperature of 63°C/145°F.
Divide the braised fennel wedges and any reduced pan juices between two warmed plates. Gently place a broiled salmon fillet on top of each mound of fennel. Squeeze fresh lemon juice over the top and garnish with the reserved chopped fennel fronds.
Chef's Notes
- Searing the fennel aggressively before adding any liquid is crucial. It converts the starches into complex caramel notes that balance the vegetable's natural licorice flavor.
- Always leave the skin on the salmon when broiling. It acts as an insulator against the intense heat of the pan, protecting the delicate flesh from overcooking from the bottom up.
- The fennel braising liquid should reduce to a slightly syrupy glaze by the time the fennel is tender. If there is too much liquid left, remove the tender fennel and boil the liquid for a minute or two to concentrate the flavors.
- To ensure perfectly cooked fish every time, invest in an instant-read thermometer. Pulling the fish exactly when it hits temperature prevents the dreaded white albumin from seeping out excessively.
Storage
Refrigerator: 2 days — Store salmon and fennel in separate airtight containers.
Reheating: Gently warm the fennel in a skillet over low heat. Eat the salmon cold, or flake it gently into the warmed fennel at the last minute to avoid overcooking.
Troubleshooting
Salmon is dry and chalky
Cause: Fillets were left under the broiler for too long.
Fix: Cannot be fixed. Serve with extra lemon juice or a drizzle of olive oil to add back some moisture.
Prevention: Use a digital meat thermometer and pull the salmon at 57°C to 60°C; it will carryover cook to 63°C while resting.
Fennel wedges are falling apart in the pan
Cause: The tough central core was removed during prep.
Fix: Continue braising and serve it as a rough compote rather than intact wedges. The flavor will remain excellent.
Prevention: Leave the root end and core intact when slicing the fennel into wedges.
Fennel is still tough and stringy
Cause: Insufficient braising time or liquid evaporated too quickly.
Fix: Add a splash of water or extra broth, replace the lid, and continue braising until tender.
Prevention: Ensure the lid fits tightly to trap steam, and lower the heat if the liquid is boiling aggressively.
Cultural Context
Braised fennel is a cornerstone technique in Mediterranean and specifically Southern Italian cooking. The slow, moist cooking environment tames the aggressively raw, punchy anise flavor of fresh fennel, transforming it into a mellow, sweet, and deeply savory side dish. Its aromatic profile pairs harmoniously with rich, oily fish like salmon, cutting through the richness without overpowering the delicate seafood.
