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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 stainless steel 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.

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more about our Food and Recipe Rating System.

 

Southwestern Salmon & Black Beans
1.00 serving
595.23 calories
Nutrient Amount %DV Nutrient
Density
World's Healthiest
Foods Rating
tryptophan 0.41 g 128.1 3.9 excellent
vitamin D 493.29 IU 123.3 3.7 excellent
vitamin C 65.81 mg 109.7 3.3 excellent
omega 3 fatty acids 2.59 g 103.6 3.1 excellent
selenium 63.24 mcg 90.3 2.7 excellent
protein 42.58 g 85.2 2.6 excellent
vitamin B12 (cobalamin) 5.09 mcg 84.8 2.6 excellent
vitamin A 4154.01 IU 83.1 2.5 excellent
vitamin B3 (niacin) 14.04 mg 70.2 2.1 very good
phosphorus 575.18 mg 57.5 1.7 very good
magnesium 193.47 mg 48.4 1.5 good
dietary fiber 11.15 g 44.6 1.3 good
vitamin B6 (pyridoxine) 0.88 mg 44.0 1.3 good
potassium 1198.18 mg 34.2 1.0 good
folate 125.37 mcg 31.3 0.9 good
manganese 0.58 mg 29.0 0.9 good
iron 4.62 mg 25.7 0.8 good
World's Healthiest
Foods Rating
Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In Depth Nutritional Profile for Southwestern Salmon & Black Beans

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