Healthy Eating: Flaked-Salmon Salad with Black Beans

Serves: 4

Prep Time: 15 minutes
Cook Time: 10-20 minutes

Nutrition Score per serving:
(2 ½ cups): 293 calories, 11 g fat (33% of calories), 2 g saturated fat, 29 g carbs, 23 g protein, 10 g fiber, 126 mg calcium, 3 mg iron, 628 mg sodium This fish has up to six times the omega-3s found in other varities.

1 tablespoon extra-virgin olive oil1/4 cup bottled fat-free vinaigrette Juice of 1 large lemon1 teaspoon Dijion mustard

12 ounces boneless salmon fillet2 cups broccoli florets1 15.5-ounce can black beans, drained and rinsed1 cup grape tomatoes, halved Salt and Black Pepper4 cups torn assorted salad greens (trimmed, washed, and dried)1 bunch fresh basil2 carrots, peeled and shaved into long strips

Whisk together olive oil, vinaigrette, lemon juice, and mustard. Set aside.

Preheat oven to 400°F. Place salmon in a small roasting pan. Cook for 10 to 20 minutes, depending on the thickness of the fish (plan on 10 minutes per inch), or until an instant-read thermometer registers 140°F. Remove salmon from oven and set aside. Once it's cool, flake into bite-size pieces with a fork.

Meanwhile, bring a 2-quart saucepan filled with water to a boil. Add broccoli and boil for 1 minute or until florets turn bright green. Drain and rinse under cold water. Shake to remove as much water as possible and place in a large bowl. Toss broccoli with dressing; set aside.

In another bowl, combine salmon, black beans, and tomatoes. Season with salt and pepper. Divide salad greens and basil among 4 plates. Top with broccoli and salmon mixture and garnish with shaved carrots.

No comments: