EatSmarter exclusive recipe

Salmon

with Three-Bean Salad and Dried Tomatoes
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Salmon

Salmon - Lighter, quick treat for the eyes and palate

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Difficulty:
very easy
Difficulty
Preparation:
25 min.
Preparation
ready in 45 min.
Ready in
Calories:
487
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie487 kcal(23 %)
Protein39 g(40 %)
Fat29 g(25 %)
Carbohydrates15 g(10 %)
Sugar added0 g(0 %)
Roughage8.5 g(28 %)
Vitamin A0.2 mg(25 %)
Vitamin D28.5 μg(143 %)
Vitamin E7.2 mg(60 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.4 mg(36 %)
Niacin21.2 mg(177 %)
Vitamin B₆1.7 mg(121 %)
Folate128 μg(43 %)
Pantothenic acid2.5 mg(42 %)
Biotin23.4 μg(52 %)
Vitamin B₁₂5.1 μg(170 %)
Vitamin C38 mg(40 %)
Potassium1,374 mg(34 %)
Calcium135 mg(14 %)
Magnesium126 mg(42 %)
Iron4.7 mg(31 %)
Iodine67 μg(34 %)
Zinc2.6 mg(33 %)
Saturated fatty acids5.5 g
Uric acid388 mg
Cholesterol61 mg
Development of this recipe:

Ingredients

for
2
Ingredients
4 ounces
4 ounces
2 sprigs
4 ounces
2
2 ounces
1 tablespoon
1 teaspoon
12 ounces
Salmon (without skin)
2 sprigs
1 tablespoon
Preparation

Kitchen utensils

1 Pot, 1 Skillet, 1 Bowl, 1 Small bowl, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Sieve, 1 Whisk, 1 Slotted spatula, 1 Mandoline, 1 Ladle, 1 Slotted spoon

Preparation steps

1.
Salmon preparation step 1

Rinse the green and wax beans, trim ends, remove any strings and break beans into 4 cm (approximately 1 1/2 inch) pieces. Rinse savory. Cook trimmed beans and savory in a pot of boiling salted water until tender, 10-12 minutes.

2.
Salmon preparation step 2

Transfer beans with a slotted spoon to a bowl of cold water. When cool, drain well and remove the savory.

3.
Salmon preparation step 3

Rinse the kidney beans in a sieve and drain well.

4.
Salmon preparation step 4

Peel the onions and thinly slice into rings with a slicer or a sharp knife.

5.
Salmon preparation step 5

Drain the sundried tomatoes and reserve the oil. Cut the tomatoes into thin strips.

6.
Salmon preparation step 6

Mix vinegar and mustard in a bowl and season with salt and pepper. Whisk in 3 tablespoons of reserved tomato oil until combined.

7.
Salmon preparation step 7

Mix beans, onions and sundried tomatoes in another bowl, toss with the dressing and let stand about 15 minutes.

8.
Salmon preparation step 8

Rinse salmon fillets, pat dry and cut into about 2 cm (approximately 3/4-inch) wide strips. Rinse basil, shake dry, pluck leaves and tear into small pieces.

9.
Salmon preparation step 9

Season salmon with salt and pepper. Heat the oil in a pan over medium-high heat. Cook salmon until golden and still pink inside, about 1 minute on each side. Divide the bean salad among shallow bowls, top with fish, sprinkle with basil and serve.