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EatSmarter exclusive recipe

Salmon

with Three-Bean Salad and Dried Tomatoes

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Salmon
487
calories
Calories

Salmon - Lighter, quick treat for the eyes and palate

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Print
very easy
Difficulty
25 min.
Preparation
ready in 45 min.
Ready in
Nutritions
1 serving contains
Fat29 g
Saturated Fat Acids5.5 g
Protein39 g
Roughage8.5 g
Sugar added0 g
Calorie487
Carbohydrates/g15
Bread exchange unit1.5
Cholesterol/mg61
Uric acid/mg388
Vitamin A/mg0.2
Vitamin D/μg28.5
Vitamin E/mg7.2
Vitamin B₁/mg0.4
Vitamin B₂/mg0.4
Niacin/mg21.2
Vitamin B₆/mg1.7
Folate/μg128
Pantothenic acid/mg2.5
Biotin/μg23.4
Vitamin B₁₂/μg5.1
Vitamin C/mg38
Potassium/mg1,374
Calcium/mg135
Magnesium/mg126
Iron/mg4.7
Iodine/μg67
Zinc/mg2.6
Recipe development: EAT SMARTER
Ingredients
Preparation

Ingredients

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

Step 1/9
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.

Step 2/9
Salmon preparation step 2

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

Step 3/9
Salmon preparation step 3

Rinse the kidney beans in a sieve and drain well.

Step 4/9
Salmon preparation step 4

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

Step 5/9
Salmon preparation step 5

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

Step 6/9
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.

Step 7/9
Salmon preparation step 7

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

Step 8/9
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.

Step 9/9
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.

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