Southwestern Salmon and Black Beans - 23.21g Carbs, 11.15g Fiber, 2.43g Sugar
From: The George Mateljan Foundation
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.
Prep and Cook Time: 30 minutes
1 1/2 lb 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 Tbsp PLUS 1/2 cup chicken or vegetable broth
2 cups OR (15oz can) black beans (BPA free), drained
1 1/2 Tbsp red chili powder
About 2 cups shredded romaine lettuce, outer leaves discarded
1 medium avocado, cut into cubes
--> Sauce
2 Tbsp fresh chopped cilantro
1 Tbsp fresh chopped mint
1 Tbsp fresh chopped basil
3 Tbsp fresh lemon juice
3 Tbsp olive oil
1 Tbsp chopped pumpkin seeds
Salt and pepper to taste
Season salmon with a little salt and pepper. Set aside while you chop
and saute vegetables.
Mince onions and press garlic and let sit for at least 5 minutes to
enhance their hidden health benefits.
Heat 1 Tbsp broth in a 10-12 inch stainless steel skillet. When broth
begins to steam add onion, bell pepper and garlic and Healthy Saute
on medium heat for about 5 minutes stirring frequently.
Add 1/2 cup broth, drained beans, and red chili powder. Cook for another
10 minutes. Season with salt and pepper to taste.
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.
In a bowl mix together cilantro, mint, basil, lemon juice, olive oil,
pumpkin seeds, salt and pepper.
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 cooking method. Serve salmon,
beans, lettuce and avocado together on a plate. Top salmon and lettuce
with cilantro topping.
Serves: 4
Total Weight: 409.71g
Nutrition per Serving:
595.23 Calories, 335.19 Calories from Fat, 66.42 Calories from Saturated
Fat, 42.58g Protein, 23.21g Carbs, 11.15g Dietary Fiber, 0.67g Soluble
Fiber, 0.96g Insoluble Fiber, 2.43g Total Sugar, 1g Monosaccharides,
0.37g Disaccharides, 8.95g Other Carbs, 37.24g Total Fat, 7.38g Saturated Fat,
16.29g Mono Fat, 6.12g Poly Fat, 0g Trans Fatty Acids, 112.27 mg Cholesterol,
1198.18mg Potassium, 378.14mg Sodium
