Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

This recipe is safe for those who are lactose intolerant.

This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.


"Fear is a strange soil. It grows obedience like corn, which grow in straight lines to make weeding easier. But sometimes it grows the potatoes of defiance, which flourish underground." Terry Pratchett, Small Gods

The refrigerator light goes on...

This is a quick and easy two-skillet dish, and when you roast chili peppers with oil, as in this recipe, they infuse the oil with the pepper's flavor. This in turn flavors the salmon.

Hatch peppers are milder than jalapenos - typically 1,000=8,000 Scoville heat units (SHU) while jalapenos are 2,500 to 8,000 SHU. Some Hatch peppers can be hotter, but the only way to know is to taste them (green onions are the same way). Poblano peppers (1,000-1,500 SHU) are a good choice on the milder side, and of course you could just use all green bell peppers for the least amount of added heat from the peppers.

For those who like their food spicier, Guajillo peppers (2,500 to 5,000 SHU), jalapenos (2,500 to 8,000 SHU), and Fresno peppers (2,500 to 10,000 SHU) are fairly easily found in your local grocery. For maximum heat, you are most likely to be able to find Habanero peppers (100,000 to 350,000 SHU) in your local grocery store, although there are dozens of chili peppers just as hot and hotter (but unlikely to be in your local grocery store).


Salmon with Roasted Hatch Chilis, Corn, and Black Beans

Servings: 4 | Serving size: 4 ounces salmon with veggies and beans

Cooking time: 30 minutes

This recipe can easily be multiplied (or divided by two) and makes good leftovers.

2 Tbsp olive oil (divided)
1 large red onion (diced)
1 large green bell pepper (diced)
2 ears corn (kernels cut from cob)
1 15-ounce can no salt added black beans (drained and rinsed)
1 tsp chili powder
2 tsp smoked paprika
1/2 tsp cumin
1/2 tsp salt
to taste fresh ground black pepper
1/4 cup water
1/4 cup cilantro
4 4-ounce salmon filets (skinless)
4 large Hatch chilis

Easy, healthy recipe for Salmon with Roasted Hatch Chilis, Corn, and Black Beans, from Dr. Gourmet

Place a large skillet in the oven and preheat it to 375F.

When the oven comes to temperature, add 2 teaspoons of oil and the Hatch peppers (leave whole).

After the peppers have been cooking for about 5 minutes, turn them over. They will cook for about 15 minutes total.

Place 1 Tablespoon olive oil in another large skillet over medium-high heat.

Add the corn to the pan and cook, tossing frequently, for about 5 minutes. Adjust the heat, if needed, so that the corn browns lightly but does not burn.

Add the onions, reduce the heat to medium, and cook for 3 minutes, stirring frequently.

Add the diced bell pepper, chili powder, paprika, cumin, salt, and pepper and cook for another 3 minutes, stirring frequently.

Add the black beans and the water and stir until the water is evaporated and the pan is deglazed.

Remove the pan from the heat and add the cilantro, tossing to incorporate. Set aside.

Add 1 teaspoon of oil to the pan containing the peppers and add the salmon filets.

Roast the salmon filets for 4 minutes, then turn the filets over. Roast the filets for another 4-6 minutes, then serve each filet over 1/4 of the black bean mixture (now just warm) with a whole roasted Hatch chili on the side.

Nutrition Facts

Serving size: 4 ounces salmon with beans and veggies

Servings: 4

Amount Per Serving

Calories 490 Calories from Fat 216
  % Daily Value
Total Fat 24g 37%
    Saturated Fat 5g 25%
    Monounsaturated Fat 10g
    Trans Fat 0g
Cholesterol 62mg 20%
Sodium 392mg 16%
Total Carbohydrates 41g 14%
    Dietary Fiber 10g 40%
    Sugars 10g
Protein 33g
Vitamin A 35% Vitamin C 260%
Calcium 4% Iron 15%
Vitamin K 19mcg Potassium 1111mg