Special Diet Information
Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.
Lactose
Avoid this recipe if you are lactose intolerant.
Sodium
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. Check for modified food starch in mayonnaise. Best Foods and Hellman's mayonnaises are gluten-free.
"I think we're going to the moon because it's in the nature of the human being to face challenges. It's by the nature of his deep inner soul... we're required to do these things just as salmon swim upstream."
-Neil Armstrong, Astronaut
The refrigerator light goes on...
This is a quick and easy meal whether for weekday dinner or when you have friends over for dinner. The salsa and mayonnaise each take about 10 minutes to make. They can be done in advance and keeps well overnight. The salmon takes about another ten minutes but people will think that you have spent all day in the kitchen.
This is the meal that proves Mediterranean diet is not all Greek or Spanish food. There are legumes, olive oil, tomatoes, salmon. It's low in calories and sodium and high in fiber and monounsaturated fats.
Seared Salmon with Black Bean Salsa and Paprika Mayonnaise
Servings: 2 | Serving size: 4 ounces salmon with salsa and mayonnaise
Cooking Time: 30 Minutes
This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.
This recipe makes good leftovers for sandwiches or salads. The mayonnaise keeps well for a few days and is great on sandwiches.
| 1 tsp | olive oil |
| 1 1/2 tsp | paprika |
| 1 tsp | ground cumin |
| 1/4 cup | 2% milk |
| 1/2 tsp | lime zest |
| fresh ground black pepper (to taste) | |
| 7 Tbsp | reduced-fat mayonnaise |
| 1 15 ounce can | no salt added black beans (drained and rinsed) |
| 1 medium | tomato (seeded and diced) |
| 1/4 small | onion (diced) |
| 2 Tbsp | cilantro leaves (coarsely chopped) |
| 1/4 tsp | ground cumin |
| 1/4 tsp | salt |
| fresh ground black pepper (to taste) | |
| 1/2 | lime (juiced) |
| 1 Tbsp | olive oil |
| spray olive oil | |
| 2 4 ounce | salmon filets |
Place a large skillet in the oven and preheat to 375°F.
Place the olive oil in small non-stick skillet over medium heat. Add the paprika and ground cumin and cook, stirring frequently. Let the olive oil bubble just a bit but do not overheat or the spices will burn. After cooking for about 5 minutes remove from the heat and set aside to cool.
While the paprika is cooling add the lime zest, milk and pepper to the mayonnaise. Stir well and add the cooled paprika and oil mixture. Stir well until well blended and place in the refrigerator.
Combine the black beans, tomato, onion, cilantro, cumin, salt, pepper, lime juice and olive oil. Mix well and place in the refrigerator.
Both the mayonnaise and the salsa can be made a day in advance.
When the oven is hot spray the pan lightly with olive oil and place the salmon in the skillet skin side down. Cook for about 8 minutes and turn.
While the salmon is cooking place the salsa divided between two plates.
Cook for 2 - 4 minutes and then place the filets on top of the salsa. Top with about 1 Tbsp. of the mayonnaise and serve.
Nutrition Facts
Serving size: 4 ounces salmon with salsa and mayonnaise
Servings: 2
Amount Per Serving
| Calories 475 | Calories from Fat 182 |
| % Daily Value |
| Total Fat 20g | 31% |
| Saturated Fat 3g | 17% |
| Monounsaturated Fat 9g | |
| Trans Fat 0g | |
| Cholesterol 75mg | 25% |
| Sodium 317mg | 13% |
| Total Carbohydrates 37g | 12% |
| Dietary Fiber 13g | 50% |
| Sugars 3g | |
| Protein 37g |
| Vitamin A 19% | Vitamin C 18% |
| Calcium 6% | Iron 21% |
| Vitamin K 34 mcg | Potassium 1108 mg |
| Magnesium 129 mg | |