This Italian-inspired salad is a quick workday meal for the entire family. Packed with fiber, potassium, and your daily allotment of omega-3-rich fats, this is a perfect dish anytime you need to get a no-fuss meal on the table.
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One 15-ounce can cannellini beans, rinsed and drained
Olive oil cooking spray
One 12-ounce wild salmon filet
1 medium red onion, thinly sliced
1 garlic clove, minced
½ English cucumber, thinly sliced
1 red bell pepper, seeded and chopped
2 tablespoon chopped fresh mint
4 Bibb or Boston lettuce leaf cups
¼ cup fresh orange juice
1 teaspoon grated orange zest
1 tablespoon white wine vinegar
2 tablespoons extra virgin olive oil
1/3 teaspoon kosher salt, optional
Freshly ground pepper
- Place the beans in a salad bowl. Set aside.
- Heat a ridged grill pan or a barbecue frill. Coat the grill or pan with cooking spray. Grill the salmon. Cook for 10 to 15 minutes, turning once, until cooked through; use a sharp knife to check for doneness. When done, cool five minutes and divide into four sections.
- Coat a nonstick skillet with cooking spray. Sauté the onions until translucent. Add the garlic and continue to sauté for 1 minute more. Stir into the reserved beans. Add the cucumber, bell pepper, and mint, Toss the salad.
- In a small bowl, whisk together the orange juice, zest, vinegar, oil, salt (if using), and pepper; toss with the salad. Place the lettuce cups on 4 plates. Top with salad and place the salmon
alongside. Serve immediately.
Nutritional information (Per serving)
Calories: 320 (41% calories from fat)
Total Fat: 14 g
Saturated Fat: 2.5 g
Protein: 23 g
Carbohydrates: 23 g
Dietary Fiber: 6 g
Cholesterol: 45 mg
Sodium: 260 mg
Potassium: 620 mg
Source: Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook (© 2007 Broadway Books)