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Southwestern Salmon & Black Beans

Try this amazing flavor blend that combines the sweetness of the salmon, richness of black beans, and the zestiness of the topping. 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 Ingredients: 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 TBS + 1/2 cup chicken or vegetable broth 15 oz can black beans, drained 1½ 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 sauté 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 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 cooking method. Serve salmon, beans, lettuce and avocado 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

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Southwestern Salmon & Black Beans is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Southwestern Salmon & Black Beans 1.00 serving 409.71 grams 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 107.9 3.3 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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