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 Crema
Servings: 2 | Serving size: 4 ounces salmon with salsa and mayonnaise
Cooking Time: 30 Minutes | Chilling time: 60 minutes
This recipe can be multiplied and makes good leftovers for sandwiches or salads.
Ingredients
1/2 tsp smoked paprika
1/4 tsp. ground cumin
1/2 tsp. lime zest
to taste fresh ground black pepper
3 Tbsp. reduced-fat sour cream
1 can no salt added black beans (drained and rinsed)
1/4 medium red bell pepper (seeded and diced)
1 medium tomato (seeded and diced)
1/4 small onion (diced)
2 Tbsp. cilantro (coarsely chopped)
1/4 tsp. 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 the paprika, cumin, lime zest, pepper, and sour cream in a small bowl and stir until blended.
Place in the refrigerator.
Combine the black beans, tomato, onion, cilantro, cumin, salt, pepper, lime juice, and olive oil.
Fold together and place in the refrigerator.
(Both the crema and the salsa can be made a day in advance.)
When almost ready to serve, place a large skillet in the oven and preheat to 375°F.
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 6 minutes and turn.
While the salmon is cooking, divide the salsa between two plates.
Cook the salmon for another 2 – 4 minutes, then place the filets on top of the salsa.
Top with the crema and serve.
Nutrition Facts
Serving size: 4 ounces salmon with salsa and crema
Servings: 2
Amount Per Serving
| Calories 526 | Calories from Fat 225 |
| % Daily Value |
| Total Fat 25g | 32% |
| Saturated Fat 6g | 30% |
| Monounsaturated Fat 10g | |
| Trans Fat 0g | |
| Cholesterol 69mg | 23% |
| Sodium 381mg | 17% |
| Total Carbohydrates 37g | 14% |
| Dietary Fiber 13g | 45% |
| Sugars 3g | |
| Protein 36g |
| Vitamin K 33mcg |