The World's Healthiest Foods

Southwestern Salmon & Black Beans

We would never have thought to combine salmon with black beans before. However, the blending of flavors of the sweetness of salmon, richness of black beans and zestiness of the topping is a wonderful combination. This recipe is a healthier way to enjoy Southwestern flavors without excess fat from lard and cheese. And it can be made easily, giving you a great way to enjoy the nutritional benefits of salmon.

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

Ingredients:
1˝ 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
˝ cup + 1 TBS chicken or vegetable broth
15oz can black beans, drained
1˝ TBS red chili powder
about 2 cups shredded romaine lettuce, outer leaves discarded
1 medium avocado cut into cubes

Sauce:

2 TBS fresh cilantro chopped
1 TBS fresh mint chopped
1 TBS fresh basil chopped
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 sauté vegetables.
  2. Heat 1 TBS broth in a non-stick, 10-12 inch skillet. Healthy Sauté onion, bell pepper and garlic in broth over medium heat for about 5 minutes stirring frequently.
  3. Add ˝ cup broth, drained beans, and red chili powder. Cook for another 10 minutes. Season with salt and pepper to taste.
  4. While beans are cooking preheat broiler on high. Place a metal skillet large enough for salmon under the heat to get hot. This takes about 10 minutes.
  5. Mix together in a bowl cilantro, mint, basil, lemon juice, olive oil, pumpkin seeds, salt and pepper.
  6. Place salmon in the hot pan and return to broiler about 5 inches from the heat source for best results. This is usually the upper part of the oven or broiler. Broil salmon for about 3-4 minutes for medium doneness. This is our Quick Broil cooking method. Serve salmon, beans and lettuce together on a plate. Top salmon and lettuce with cilantro topping.

    Serves 4
Healthy Cooking Tips: When you use our quick broil method it is best to use salmon filets that are cut from the thickest part of the fish. It will stay moister when cooked. Because ovens and broilers vary make sure you keep an eye on your salmon and check it after a couple of minutes. You can do this by sticking the tip of a sharp knife into the filet. The flesh will separate easily and it should look pink in the center. You want to cook it slightly less than how you want to eat it, as it continues to cook after you remove it from the heat. Make sure you get the pan very hot because it will seal the juices and cook the salmon on the bottom simultaneously. This also contributes to a moister fish when cooked. Keep in mind that the handle of your pan is very hot. Use a thick hot pad when removing so you don’t burn yourself.
This page was updated on: 2002-09-27 13:24:20
© 2002 The George Mateljan Foundation