Mediterranean Salmon With White Beans

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Mediterranean Salmon With White Beans
25 min.
4
469kcal

Suggestions


Indulge in the vibrant flavors of the Mediterranean with this delightful Mediterranean Salmon with White Beans recipe. Perfectly balanced and incredibly healthy, this dish is not only gluten-free and dairy-free but also boasts a remarkable health score of 100. In just 25 minutes, you can create a meal that serves four, making it an ideal choice for a family lunch or a cozy dinner with friends.

The star of this dish is the succulent salmon fillets, which are seasoned to perfection and cooked until they flake effortlessly. Paired with a hearty mix of cannellini beans, fresh basil, and juicy grape tomatoes, this recipe brings together a medley of textures and flavors that will tantalize your taste buds. The addition of kalamata olives adds a delightful briny note, while the olive oil enriches the dish with healthy fats.

Not only is this meal a feast for the senses, but it also provides a well-rounded caloric breakdown, with a satisfying 36.3% of calories coming from protein, making it a great option for those looking to maintain a healthy lifestyle. Whether you're preparing a quick weeknight dinner or impressing guests at a gathering, this Mediterranean Salmon with White Beans is sure to become a favorite in your culinary repertoire. So, gather your ingredients and get ready to savor a dish that embodies the essence of Mediterranean cuisine!

Ingredients

  • 15 oz .5 can cannellini beans rinsed drained canned
  • tablespoons basil fresh chopped
  • cup grape tomatoes halved
  • 0.5 cup kalamata olives pitted chopped
  • tablespoons olive oil divided
  • medium onion coarsely chopped
  • servings garnish: parsley sprigs fresh
  • 0.5 teaspoon pepper 
  • 24 oz salmon fillet 
  • 0.5 teaspoon salt 

Equipment

  • frying pan
  • sauce pan

Directions

  1. Saut onion in 1 Tbsp. hot oil in a saucepan over medium heat 2 minutes or until slightly softened.
  2. Add beans, olives, and tomatoes; cook over medium heat, stirring occasionally, 2 minutes or until thoroughly heated.
  3. Remove from heat, and stir in basil.
  4. Sprinkle salmon fillets evenly with salt and pepper. Cook salmon in a large nonstick skillet in remaining 1 Tbsp. hot oil over medium-high heat 3 minutes on each side or until fish flakes easily. Spoon bean mixture evenly over salmon fillets, and serve immediately.
  5. Garnish, if desired.

Nutrition Facts

Calories469kcal
Protein36.3%
Fat40.06%
Carbs23.64%

Properties

Glycemic Index
57.5
Glycemic Load
6.43
Inflammation Score
-8
Nutrition Score
37.773478259211%

Flavonoids

Naringenin
0.25mg
Apigenin
8.63mg
Luteolin
0.15mg
Isorhamnetin
1.38mg
Kaempferol
0.27mg
Myricetin
0.65mg
Quercetin
5.81mg

Nutrients percent of daily need

Calories:469.08kcal
23.45%
Fat:20.82g
32.03%
Saturated Fat:3.09g
19.31%
Carbohydrates:27.64g
9.21%
Net Carbohydrates:20.86g
7.58%
Sugar:2.58g
2.87%
Cholesterol:93.55mg
31.18%
Sodium:639.53mg
27.81%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:42.45g
84.89%
Selenium:64.1µg
91.57%
Vitamin B12:5.41µg
90.15%
Vitamin B6:1.54mg
77.25%
Vitamin K:80.75µg
76.9%
Vitamin B3:13.85mg
69.24%
Phosphorus:457.8mg
45.78%
Potassium:1480.21mg
42.29%
Vitamin B2:0.71mg
41.56%
Copper:0.74mg
36.91%
Manganese:0.7mg
35.16%
Vitamin B1:0.52mg
34.7%
Folate:129.75µg
32.44%
Vitamin B5:3.12mg
31.2%
Magnesium:115.33mg
28.83%
Iron:5.13mg
28.48%
Fiber:6.79g
27.14%
Vitamin E:2.74mg
18.25%
Vitamin A:836.28IU
16.73%
Zinc:2.45mg
16.34%
Vitamin C:12.64mg
15.32%
Calcium:125.49mg
12.55%
Source:My Recipes