MENU

Special Diet Information

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

Lactose
This recipe is safe for those who 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.

 

"If you are a dreamer, come in. If you are a dreamer, a wisher, a liar, a hoper, a prayer, a magic-bean-buyer. If you're a pretender, come sit by my fire, for we have some flax-golden tales to spin. Come in! Come in!"
-Shel Silverstein

The refrigerator light goes on...

My wife challenged me to make a salmon and bean dish. "It should have Southwestern flavors," she said. That's all well and good, but I wasn't really captured by the idea and tried a few variations until this one evolved. Cooking the beans and rice separately from the salmon and slow cooking the beans with the caramelized onions makes for a rich savory dish that goes great with the roasted salmon.

Cayenne Pepper

Cayenne is a species of extremely hot chili pepper. It is small to medium sized (about 2 - 5 inches long) and bright red. Most cayenne grown today is dried and ground into cayenne pepper. Buy ground cayenne in small amounts so that it doesn't lose its fresh flavor. As it ages, it turns from a bright pepper red to a duller brownish red.


 

Salmon with Southwest Beans and Rice



Servings = 4 | Serving size =4 ounces salmon with 1 1/2 cups beans and rice

Cooking Time = 60 Minutes

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

Makes great leftovers.

4 1/2 cups water (divided)
1/2 cup brown rice
4 tsp olive oil (divided)
1 small white onion (thinly sliced)
1 small red bell pepper (thinly sliced)
2 Tbsp dried pumpkin seeds (pepitas)
1 15 ounce can no salt added pinto beans (drained and rinsed)
1 tsp dried oregano leaves
1 1/2 tsp chili powder (divided)
1/2 tsp ground cumin
1/8 tsp red pepper flakes
3/4 tsp salt
2 cups no salt added vegetable stock
4 4 ounce salmon filets
2 tsp paprika
1/8 tsp cayenne pepper

Salmon with Southwest Beans and Rice recipe from Dr. Gourmet
Place 2 1/2 cups of water in a small saucepan over high heat.

When the water boils, add the rice and reduce the heat to a simmer.

While the rice is cooking, place 2 teaspoons of olive oil in a large skillet over medium high heat.

When the oil is hot, add the onion and cook, stirring frequently, for about 10 minutes, until the onions begin to caramelize.

Add the red pepper and pumpkin seeds. Cook for another 5 minutes. Stir frequently.

Add the beans, oregano, 1 teaspoon of chili powder, cumin, red pepper flakes, salt, vegetable stock, and 2 cups water.

Stir and reduce the heat until the beans are simmering.

When the rice is finished cooking, turn off the heat and cover.

Let the beans cook for about 25 minutes until almost all of the water is evaporated, then add the rice. Stir until well blended.

While the beans are cooking, place a large skillet in the oven and preheat to 375F.

Mix 1/2 teaspoon of chili powder with the paprika and cayenne until well blended and then sprinkle it over the salmon.

Place 2 teaspoons oil in the pan, swirl to coat and add the salmon.

Reduce the heat to 325F and roast the salmon on one side for 8 minutes.

Turn and roast for another 7 minutes, then serve over the beans.

Nutrition Facts

Serving size = 4 ounces salmon with 1 1/2 cups beans and rice

Servings = 4

.

Amount Per Serving

Calories 367 Calories from Fat 135
  % Daily Value
Total Fat 15g 23%
    Saturated Fat 2g 9%
    Monounsaturated Fat 6g  
    Trans Fat 0g  
Cholesterol 62mg 20%
Sodium 503mg 22%
Total Carbohydrates 31g 11%
    Dietary Fiber 4g 15%
    Sugars 4g  
Protein 27g  
Vitamin A 35% Vitamin C 97%
Calcium 4% Iron 16%
Vitamin K 10 mcg Potassium 897 mg
Magnesium 109 mg