c) Southwestern Salmon & Black Beans

Add this amazing flavor blend that combines the sweetness of the salmon, richness of black beans, and the zestiness of the topping to your Healthiest Way of Eating. At the same time you will enjoy 123% of the Daily Value (DV) for vitamin D, 108% DV for omega-3 fatty acids and 90% DV for selenium.

Southwestern Salmon & Black Beans Prep and Cook Time: 30 minutes

Ingredients:

  • 0.5 – 0.7kg salmon cut into 4 pieces, , skin and bones removed
  • 1 small sized onion, minced
  • 1 small sized red bell pepper, diced 1/4 inch
  • 4 medium cloves garlic pressed
  • 1 TBS + 1/2 cup chicken or vegetable broth
  • 2 cups or 15 oz can black beans (BPA free), drained
  • 1-1/2; TBS red chili powder
  • about 2 cups shredded romaine lettuce, outer leaves discarded
  • 1 medium avocado, cut into cubes
  • Sauce:
  • 2 TBS fresh chopped cilantro
  • 1 TBS fresh chopped mint
  • 1 TBS fresh chopped basil
  • 3 TBS fresh lemon juice
  • 3 TBS olive oil
  • 1 TBS chopped pumpkin seeds
  • salt and pepper to taste

Directions:

  1. Season salmon with a little salt and pepper. Set aside while you chop and saute vegetables.
  2. Mince onions and press garlic and let sit for at least 5 minutes to enhance their hidden health benefits.
  3. Heat 1 TBS broth in a 10-12 inch stainless steel skillet. When broth begins to steam add onion, bell pepper and garlic and Healthy Sauté (see in asparagus recipes) on medium heat for about 5 minutes stirring frequently.
  4. Add 1/2 cup broth, drained beans, and red chili powder. Cook for another 10 minutes. Season with salt and pepper to taste.
  5. While beans are cooking, preheat broiler. Place a stainless steel or cast iron skillet large enough for salmon under the heat to get hot. This takes about 10 minutes.
  6. In a bowl mix together cilantro, mint, basil, lemon juice, olive oil, pumpkin seeds, salt and pepper.
  7. Place salmon in the hot pan and return to broiler about 5 inches from the heat source for best results. Broil salmon for about 7 minutes for medium doneness. This is our Quick Broil (see below) cooking method. Serve salmon, beans, lettuce and avocado together on a plate. Top salmon and lettuce with cilantro topping.

Serves 4

Nutritional Profile

Quick-broil Salmon Quick-broil Salmon

This method of broiling allows you to broil without oil, and it is very fast and efficient, sealing in the juices of the fish. Preheat broiler on high and place an empty pan under flame to get very hot, about 10 minutes. Use a pan that has a metal handle so it doesn’t burn. A stainless steel pan with a metal handle that works best for this. Prepare fish and when pan is very hot remove from broiler and add fish. Place back under the broiler and cook for just a few minutes depending on the thickness. Keep in mind that it is cooking rapidly on both sides so it is done very fast, usually in 3-5 minutes, depending on thickness.

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