Serves 4 / Fatty fish rich in omega-3s may help lower incidences of colorectal cancer in men and kidney cancer in women. Garlic, part of the lily family, may offer protection against stomach and colon cancers. And lycopene, the red-food antioxidant that’s more potent in cooked (rather than raw) tomatoes, may be helpful against prostate cancer.
Prep tip: Pricey, unique saffron lends an earthy aromatic flavor and lovely orange hue to the sauce but can certainly be omitted.
2 tablespoons olive oil, divided
4 5-ounce wild salmon fillets
1/2 cup chopped onion
4 teaspoons minced garlic
1/2 teaspoon chopped fresh thyme, or 1/4 teaspoon dried
1 large pinch saffron threads, crushed (optional)
1 bulb fennel, about 8 ounces, cored and cut into 1/4-inch strips (fronds removed)
1/2 cup Chardonnay or chicken stock
1 14.5-ounce can whole tomatoes, including juice
1 tablespoon minced fresh parsley
1. Heat a large skillet or wide saucepan over medium-high heat, then add 1 tablespoon oil. Pat salmon dry; sprinkle with salt and pepper. Sear for about 1 minute per side, then transfer to a plate (salmon will not be cooked through).
2. Reduce heat to medium and add remaining 1 tablespoon oil to pan. Sauté onion and garlic for 3 minutes, stirring frequently. Add thyme, saffron (if using), and fennel. Stir and cook for 1 minute, then pour in wine or broth and cook another minute.
3. Tear tomatoes apart with your hands and add to pan, along with juices. Add a few shakes of salt and pepper, cover, and simmer until fennel is almost tender, about 5 minutes. Return fish to pan. Cover and cook over medium heat for 3 minutes, then carefully turn fish, cover, and cook for another 3–5 minutes, until fish is cooked through. (If tomato mixture appears dry, stir in a few tablespoons water.) Remove salmon to a serving platter. Stir parsley into tomato mixture, add salt and pepper if necessary, then spoon mixture over salmon and serve.
PER SERVING: 311 cal, 46% fat cal, 16g fat, 2g sat fat, 78mg chol, 30g protein, 12g carb, 3g fiber, 228mg sodium