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.
This recipe is safe for those who are sensitive to gluten.
"What most moved him was a certain meal on beans." -Robert Browning
This recipe is a variation on another with Southwestern flavors. I love how changing a few ingredients can make all the difference in the flavor and texture of a dish. Fennel for cumin, olives for pumpkin seeds, chili powder for tomato paste, green peppers for red. It doesn't take a lot of change.
Servings: 4 | Serving size:4 ounces salmon with 1 1/2 cups beans and rice
Cooking Time: 60 Minutes
This recipe can easily be multiplied and makes great leftovers.
|4 1/2 cups||water (divided)|
|1/2 cup||brown rice|
|4 tsp||olive oil (divided)|
|1 small||white onion (thinly sliced)|
|1 small||green bell pepper (thinly sliced)|
|1 15 ounce can||no salt added kidney beans (drained and rinsed)|
|9 large||black olives (thinly sliced)|
|1 tsp||dried oregano leaves|
|1/4 tsp||fennel seed (crushed into powder)|
|1/8 tsp||red pepper flakes|
|1 Tbsp||no salt added tomato paste|
|2 cups||no salt added vegetable stock|
|4 4 ounce||salmon filets|
|1/8 tsp||cayenne pepper|
Place 2 1/2 cups of water in a small saucepan over high heat.
When the water boils, add the rice and reduce the heat to a simmer.
While the rice is cooking, place 2 teaspoons of olive oil in a large skillet over medium high heat.
When the oil is hot, add the onion and cook, stirring frequently, for about 10 minutes, until the onions begin to caramelize.
Add the green pepper and cook for another 5 minutes. Stir frequently.
Add the beans, olives, oregano, fennel, red pepper flakes, tomato paste, salt, vegetable stock, and 2 cups water.
Stir and reduce the heat until the beans are simmering.
When the rice is finished cooking, turn off the heat and cover.
Let the beans cook for about 25 minutes until almost all of the water is evaporated, then add the rice. Stir until well blended.
While the beans are cooking, place a large skillet in the oven and preheat to 375°F.
Mix the paprika and cayenne until well blended and then sprinkle it over the salmon.
Place 2 teaspoons oil in the pan, swirl to coat and add the salmon.
Reduce the heat to 325°F and roast the salmon on one side for 8 minutes.
Turn and roast for another 7 minutes, then serve over the beans.
Serving size: 4 ounces salmon with 1 1/2 cups beans and rice
|Calories 418||Calories from Fat 127|
|% Daily Value|
|Total Fat 14g||22%|
|Saturated Fat 2g||7%|
|Monounsaturated Fat 6g|
|Trans Fat 0g|
|Total Carbohydrates 42g||13%|
|Dietary Fiber 7g||25%|
|Vitamin A 4%||Vitamin C 67%|
|Calcium 6%||Iron 20%|
|Vitamin K 14 mcg||Potassium 1082 mg|
|Magnesium 107 mg|