Salmon with White Beans and Tomatoes

Gluten Free
Dairy Free
Very Healthy
Health score
66%
Salmon with White Beans and Tomatoes
25 min.
4
360kcal

Suggestions


Are you looking for a delicious and healthy meal that can be prepared in just 25 minutes? Look no further than this vibrant Salmon with White Beans and Tomatoes recipe! Perfect for lunch or dinner, this dish is not only gluten-free and dairy-free, but it also boasts a health score of 66, making it a fantastic choice for those who prioritize nutritious eating.

The star of the show, the salmon fillet, is rich in omega-3 fatty acids, which are essential for heart health. Paired with protein-packed cannellini beans and the sweetness of fire-roasted diced tomatoes, this dish is a delightful medley of flavors and textures. The addition of kalamata olives adds a briny depth that perfectly complements the freshness of the ingredients.

Imagine the aroma of sautéed red onions mingling with the savory scent of cooking salmon, creating an inviting atmosphere in your kitchen. This recipe is not only quick to prepare but also visually stunning, making it an impressive option for entertaining guests or simply enjoying a cozy meal at home.

With a caloric breakdown that balances protein, fats, and carbohydrates, this dish will leave you feeling satisfied without the guilt. So grab your frying pan and get ready to indulge in a wholesome, mouthwatering experience that you and your loved ones will adore!

Ingredients

  • tablespoons olive oil 
  • 0.8 lb salmon fillet cut into 4 serving pieces
  • serving salt and pepper 
  • cup onion red chopped
  • 15 oz cannellini beans rinsed drained canned
  • 14.5 oz canned tomatoes diced fire roasted organic undrained canned
  • 0.3 cup kalamata olives pitted cut in half
  • 0.5  optional: lemon 

Equipment

  • frying pan

Directions

  1. In 12-inch skillet, heat oil over medium heat.
  2. Sprinkle salmon with salt and pepper.
  3. Place salmon, skin side up, in skillet. Cook 2 to 3 minutes until golden brown; turn.
  4. Sprinkle onion around salmon. Cook 2 to 3 minutes, stirring occasionally, until onion is softened.
  5. Add beans, tomatoes and olives to skillet. Cover; cook 5 to 10 minutes until thoroughly heated and salmon flakes easily with fork.
  6. To serve, divide bean mixture among 4 plates; top each with 1 salmon piece. Squeeze lemon over each serving.

Nutrition Facts

Calories360kcal
Protein28.85%
Fat35.06%
Carbs36.09%

Properties

Glycemic Index
20.88
Glycemic Load
6.45
Inflammation Score
-7
Nutrition Score
22.305217328279%

Flavonoids

Eriodictyol
2.88mg
Hesperetin
3.77mg
Naringenin
0.07mg
Apigenin
0.01mg
Luteolin
0.32mg
Isorhamnetin
2mg
Kaempferol
0.26mg
Myricetin
0.08mg
Quercetin
8.27mg

Nutrients percent of daily need

Calories:359.63kcal
17.98%
Fat:14.07g
21.65%
Saturated Fat:2.07g
12.97%
Carbohydrates:32.59g
10.86%
Net Carbohydrates:25.36g
9.22%
Sugar:4.76g
5.29%
Cholesterol:46.78mg
15.59%
Sodium:383.08mg
16.66%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:26.06g
52.12%
Selenium:33.07µg
47.25%
Vitamin B12:2.7µg
45.08%
Vitamin B6:0.84mg
41.84%
Vitamin B3:6.88mg
34.42%
Manganese:0.62mg
30.84%
Fiber:7.23g
28.92%
Phosphorus:280.94mg
28.09%
Potassium:980.04mg
28%
Iron:4.66mg
25.89%
Folate:99.7µg
24.93%
Copper:0.49mg
24.5%
Vitamin B2:0.38mg
22.15%
Vitamin B1:0.32mg
21.32%
Magnesium:84.89mg
21.22%
Vitamin B5:1.69mg
16.89%
Vitamin E:2.2mg
14.65%
Vitamin C:11.96mg
14.5%
Calcium:135.84mg
13.58%
Zinc:1.81mg
12.1%
Vitamin A:482.02IU
9.64%
Vitamin K:7.58µg
7.21%