Pan-Grilled Mediterranean Salmon - 16g Carbs, 5g Fiber
From: Prevention's DTOUR Diet
Rich in vitamin D and omega-3s, salmon fills two of DTOUR's Fat-Fighting
Four nutrients. Served over fiber-full and calcium-rich cannelini beans
and spinach, this quickly grilled salmon supper is ready in 32 minutes
flat.
Serves: 4
Serving: 1/4 recipe
PREP: 10 min
COOK: 22min
TOTAL: 32 min
3/4 cup chopped red onion (1/2-3/4 medium)
1 Tbsp minced garlic (2–3 large cloves)
2 tsp crumbled dried sage
2 tsp canola oil
1 (15 1/2 oz can) "no salt added" cannellini beans, rinsed and drained
1/2 cup reduced-sodium fat-free chicken broth
1/4 tsp salt
4 skinless salmon fillets (3 oz each)
3 cup baby spinach
2 tsp flaxseed oil
Red-pepper flakes
1. Combine the onion, garlic, oil and 1 1/2 tsp of the sage in a deep,
wide skillet. Cover and set over medium heat. Cook, stirring occasionally,
for about 5 minutes, or until onion starts to soften. Add the beans, broth,
and salt. Simmer for about 10 minutes. Stir the spinach into the beans
and cook for another 2 to 3 minutes. Stir the flaxseed oil into the bean mixture. Remove the pan from the heat.
2. Rub the salmon fillets with the remaining sage. Heat the remaining oil
in a medium skillet or grill pan. Place the salmon fillets in the pan and
cook for 3 to 4 minutes. Care-fully turn each fillet and cook for 1 minute
more. Remove the fillets to 4 dinner plates. Spoon the beans onto each
plate. Serve with the pepper flakes.
Serves: 4
Serving: 1/4 recipe
Nutrition per Serving:
283 Calories, 68mg Calcium, 16g Carbs, 5g Fiber,
Omega-3(g):3.11
Vitamin D(IU):0
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