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Special Diet Information

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

Lactose
Avoid this recipe if you 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. Check for modified food starch in mayonnaise. Best Foods and Hellman's mayonnaises are gluten-free.

 

"I think we're going to the moon because it's in the nature of the human being to face challenges. It's by the nature of his deep inner soul... we're required to do these things just as salmon swim upstream."
-Neil Armstrong, Astronaut

The refrigerator light goes on...

This is a quick and easy meal whether for weekday dinner or when you have friends over for dinner. The salsa and mayonnaise each take about 10 minutes to make. They can be done in advance and keeps well overnight. The salmon takes about another ten minutes but people will think that you have spent all day in the kitchen.

This is the meal that proves Mediterranean diet is not all Greek or Spanish food. There are legumes, olive oil, tomatoes, salmon. It's low in calories and sodium and high in fiber and monounsaturated fats.

 

 

Seared Salmon with Black Bean Salsa and Paprika Mayonnaise



Servings = 2 | Serving size =4 ounces salmon with salsa and mayonnaise

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe makes good leftovers for sandwiches or salads. The mayonnaise keeps well for a few days and is great on sandwiches.

1 tsp olive oil
1 1/2 tsp paprika
1 tsp ground cumin
1/4 cup 2% milk
1/2 tsp lime zest
fresh ground black pepper (to taste)
7 Tbsp reduced-fat mayonnaise
1 15 ounce can no salt added black beans (drained and rinsed)
1 medium tomato (seeded and diced)
1/4 small onion (diced)
2 Tbsp cilantro leaves (coarsely chopped)
1/4 tsp ground cumin
1/4 tsp salt
fresh ground black pepper (to taste)
1/2 lime (juiced)
1 Tbsp olive oil
spray olive oil
2 4 ounce salmon filets

Place a large skillet in the oven and preheat to 375F.

Place the olive oil in small non-stick skillet over medium heat. Add the paprika and ground cumin and cook, stirring frequently. Let the olive oil bubble just a bit but do not overheat or the spices will burn. After cooking for about 5 minutes remove from the heat and set aside to cool.

While the paprika is cooling add the lime zest, milk and pepper to the mayonnaise. Stir well and add the cooled paprika and oil mixture. Stir well until well blended and place in the refrigerator.

Combine the black beans, tomato, onion, cilantro, cumin, salt, pepper, lime juice and olive oil. Mix well and place in the refrigerator.

Both the mayonnaise and the salsa can be made a day in advance.

When the oven is hot spray the pan lightly with olive oil and place the salmon in the skillet skin side down. Cook for about 8 minutes and turn.

While the salmon is cooking place the salsa divided between two plates.

Cook for 2 4 minutes and then place the filets on top of the salsa. Top with about 1 Tbsp. of the mayonnaise and serve.

Nutrition Facts

Serving size = 4 ounces salmon with salsa and mayonnaise

Servings = 2

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Amount Per Serving

Calories 475 Calories from Fat 182
  % Daily Value
Total Fat 20g 31%
    Saturated Fat 3g 17%
    Monounsaturated Fat 9g  
    Trans Fat 0g  
Cholesterol 75mg 25%
Sodium 317mg 13%
Total Carbohydrates 37g 12%
    Dietary Fiber 13g 50%
    Sugars 3g  
Protein 37g  
Vitamin A 19% Vitamin C 18%
Calcium 6% Iron 21%
Vitamin K 34 mcg Potassium 1108 mg
Magnesium 129 mg