Lunch
Salmon with Shaved Fennel and Orange
Crisp-skinned salmon flaked over paper-thin fennel and orange segments, dressed with the orange juice and olive oil. 33 g of protein.
- Calories
- 455kcal
- Protein
- 33g
- Fat
- 28g
- Carbs
- 15g
Per serving, makes 1. 20 minutes of work. Published 8 September 2026.
Allergens
- Fish
Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.
Ingredients
- Salmon fillet150 g
Weighed raw, skin on unless the method says otherwise. Cooked weight is roughly 20% less for the same fillet.
- Fennel bulb120 g
Sliced paper-thin on a mandoline or with a very sharp knife. Thick fennel is chewy.
- Orange1 medium, about 130 g
Peeled weight.
- Rocket40 g
- Olive oil8 g
- Lemon juiceA squeeze
- Fresh dillA few fronds
- SaltTo taste
- Black pepperTo taste
Method
Salt the salmon and put it skin side down in a cold, dry non-stick pan. Turn the heat to medium and leave it alone for six to seven minutes, until the skin is crisp and the pink has climbed two thirds of the way up. Flip it for one minute, then take it off.
Cut the peel off the orange with a knife and cut the segments out over a bowl so you catch the juice.
Whisk the oil, lemon and a pinch of salt into the orange juice. Toss the fennel and rocket in most of it.
Flake the salmon over in big pieces, skin and all, spoon over the rest of the dressing and finish with dill and pepper.
Worth knowing
- Salmon is 13 g of fat per 100 g, so it is most of the fat on the plate before the oil goes in. Cod at the same weight is around 170 kcal less but does not stand up to the fennel the same way.
- The skin only crisps if the pan starts cold and the fish is dry. Wet fish in a hot pan steams and sticks.
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- Poached Salmon, Cucumber and Pea Salad with Dill470 kcal · 42P
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- Baked Eggs with Spinach and Feta478 kcal · 29P
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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.