Roasted Salmon with White Bean Ragout

Roasted Salmon with White Bean Ragout

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From: Diabetic Living Magazine

In this easy dinner recipe, salmon fillets seasoned with salt and pepper are roasted and served on a stew-like ragout of cannellini beans, chard, and cherry tomatoes. A light sprinkling of Pecorino Romano cheese delivers a finishing touch to this healthy meal.

Ingredients 8 servings

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Original recipe yields 8 servings
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  • 2 tablespoons olive oil, divided
  • ¾ cup chopped onion
  • ¾ cup chopped red bell pepper
  • 3 tablespoons tomato paste
  • 1 teaspoon salt, divided
  • ¾ teaspoon ground pepper, divided, plus more for sprinkling
  • 2 cups coarsely chopped chard
  • 2 (15 ounce) cans no-salt-added cannellini beans (white kidney beans), rinsed and drained
  • ½ cup reduced-sodium chicken broth or vegetable broth
  • 8 (4 ounce) fresh or frozen skinless salmon fillets, thawed
  • 2 cups halved cherry tomatoes
  • 8 teaspoons grated Pecorino Romano cheese

Preparation

  • Prep

  • Ready In

  1. Heat 1 tablespoon of the oil in a very large nonstick skillet over medium heat. Add onion and bell pepper; cook 5 minutes or until tender, stirring occasionally. Stir in tomato paste, ½ teaspoon of the salt, and ¼ teaspoon of the ground pepper; cook and stir 2 minutes. Stir in chard. Cook and stir 1 minute or until chard is wilted. Stir in beans and broth; cool. Cover and chill up to 3 days.
  2. To serve, preheat broiler. Line a baking sheet with foil and coat with cooking spray.
  3. Rinse fish; pat dry. Measure thickness of the fish. Place on the prepared baking sheet. Brush with the remaining 1 tablespoon oil and sprinkle with the remaining ½ teaspoon salt and the remaining ½ teaspoon ground pepper. Broil 4 inches from the heat 4 to 6 minutes per ½-inch thickness or until the fish flakes easily (if the fish is 1 inch or more thick, turn once).
  4. Meanwhile, cook the bean mixture in a large nonstick skillet over medium heat 5 minutes or until heated through, stirring occasionally. If needed, thin with up to ½ cup water to desired consistency. Stir in tomatoes.
  5. Arrange the fish on top of the bean mixture. Sprinkle with cheese and additional ground pepper.

Nutrition information

  • Serving size: 1 salmon fillet and ⅔ cup bean mixture
  • Per serving: 299 calories; 12 g fat(2 g sat); 5 g fiber; 18 g carbohydrates; 29 g protein; 43 mcg folate; 64 mg cholesterol; 3 g sugars; 1,204 IU vitamin A; 24 mg vitamin C; 81 mg calcium; 3 mg iron; 501 mg sodium; 1,015 mg potassium
  • Nutrition Bonus: Vitamin C (40% daily value), Vitamin A (24% dv)
  • Carbohydrate Servings: 1
  • Exchanges: 3½ lean protein, 1 fat, 1 starch, 1 vegetable

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