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Special Diet Information

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

Lactose
This recipe is safe for those who 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.

 

"If you want something beautiful to put on the dinner table, pick up a sockeye, the salmon species with the most vivid red flesh." -Tom Douglas

The refrigerator light goes on...

This recipe has everything for you to tick off points on your Mediterranean diet score seafood, good quality oil, seeds, veggies, legumes, and whole grains. This is the perfect example of translating Mediterranean diet for the modern kitchen.

You can use 1 cup frozen corn for this dish and it will be almost as good as the fresh.

If you don't like your food as spicy, leave out the cayenne pepper and reduce the amount of red pepper flakes or chili powder slightly.


 

Salmon with Southwest Beans and Corn

Servings: 4 | Serving size: 4 ounces salmon with 1 1/2 cups corn and rice

Cooking Time: 60 Minutes

This recipe can be multiplied and makes great leftovers.

Salmon with Southwest Beans and Corn

Ingredients

Place the olive oil in a large skillet over medium high heat.

When the oil is hot add the onion and cook, stirring frequently, for about 4 minutes until the onions are slightly translucent.

Add the red pepper and pumpkin seeds.  Cook for another 3 minutes.  Stir frequently.

Add the oregano, 1 teaspoon of chili powder, cumin, red pepper flakes, salt, pinto beans, and vegetable stock.

Reduce the heat until the beans are simmering.

Let the beans cook for about 20 minutes and add the corn.

Stir and simmer until almost all of the water is evaporated. Remove from heat.

Preheat the oven to broil.

Mix 1/2 teaspoon of chili powder with the paprika and cayenne until well blended and then sprinkle it over the salmon.

Place the salmon on a baking sheet and place the salmon under the broiler.

Broil for 7 minutes for rare, 10 minutes for medium rare and 13 minutes for cooked through.

Serve the salmon on top of the bean and corn mixture.

Nutrition Facts

Serving size: 4 ounces salmon with 1 1/2 cups corn and rice

Servings: 4

Amount Per Serving

Calories 430 Calories from Fat 198
  % Daily Value
Total Fat 22g 28%
    Saturated Fat 5g 22%
    Monounsaturated Fat 7g
    Trans Fat 0g
Cholesterol 63mg 21%
Sodium 398mg 17%
Total Carbohydrates 26g 10%
    Dietary Fiber 8g 30%
    Sugars 3g
Protein 32g
Vitamin A 16% Vitamin C 34%
Calcium 3% Iron 8%
Vitamin K 9mcg Potassium 660mg
Magnesium 92mg