Honey and Mustard Salmon and Beans
Butter beans are a type of lima; any bean you prefer can be swapped in.
Adapted from Swap & Drop Diet, Best Health (Reader’s Digest Canada)
| Servings |
| 4servings |
| Servings |
| 4servings |
- 1 tbsp canola oil
- 1 tbsp soy sauce
- 2 tsp honey
- 2 tsp whole grain mustard
- 1 lemon Grated zest and juice
- 4 4 oz skinless salmon fillets
- 2 14 oz cans butter beans drained and rinsed
- 1 large garlic clove crushed
- 2 tbsp extra virgin olive oil
- pinch crushed chili flakes
- 7 oz fresh baby leaf spinach rinsed
- Vine-ripened cherry tomatoes
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Ingredients
Servings: servings
Units:
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- Mix the canola oil, soy sauce, honey, mustard, and 1 tbsp (15 mL) of lemon juice. Add salmon and coat with marinade. Set aside.
- Put the beans and garlic in a pan with olive oil, remaining lemon juice, the zest, and chili flakes.
- Heat a griddle pan or frying pan. Meanwhile, tip the spinach into a dry pan with only the water that clings to its leaves, and stir over low heat for 2 minutes or until wilted. Drain and set aside. Gently heat the beans; set aside.
- Cook the salmon in the heated griddle or frying pan for 2 to 3 minutes on each side or until just firm and pink. Add the tomatoes for the last 1 to 2 minutes of the cooking time.
- Roughly crush the beans with a vegetable masher or fork. Stir in the spinach. Divide the beans and spinach among 4 serving plates. Arrange a salmon fillet on top of each and scatter the tomatoes around the side. Serve at once.
Per serving: 410 calories, 32 g protein, 22 g total fat, 3.5 g saturated fat, 92 mg cholesterol, 21 g carbohydrates, 11 fibre.
Change it up: Baked Salmon & Avocado Salsa
Preheat the oven to 425°F (220°C). Prepare the salmon and its marinade (as in the recipe) in a shallow ovenproof dish. Bake the salmon, uncovered, for 15 minutes or until it flakes easily and is browned in places. For the salsa, halve, pit and dice 2 avocados. Add 2 tbsp (30 mL) white wine vinegar, 2 tbsp (30 mL) chopped candied ginger, and 1 crushed garlic clove. Snip 4 green onions and the tender ends and leaves from 1 ounce (30 g) fresh cilantro over the salsa. Mix lightly. Serve the salmon with the beans and spinach in the main recipe, with the salsa alongside.
