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.

Diabetic Living Magazine
Source: Diabetic Living Magazine

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Recipe Summary

active:
30 mins
total:
45 mins
Servings:
8
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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, 1/2 teaspoon of the salt, and 1/4 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.

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  • To serve, preheat broiler. Line a baking sheet with foil and coat with cooking spray.

  • 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 1/2 teaspoon salt and the remaining 1/2 teaspoon ground pepper. Broil 4 inches from the heat 4 to 6 minutes per 1/2-inch thickness or until the fish flakes easily (if the fish is 1 inch or more thick, turn once).

  • 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 1/2 cup water to desired consistency. Stir in tomatoes.

  • Arrange the fish on top of the bean mixture. Sprinkle with cheese and additional ground pepper.

Nutrition Facts

299 calories; protein 28.9g 58% DV; carbohydrates 18.4g 6% DV; exchange other carbs 1; dietary fiber 5.3g 21% DV; sugars 3.4g; fat 12g 19% DV; saturated fat 1.9g 10% DV; cholesterol 64.1mg 21% DV; vitamin a iu 1204.4IU 24% DV; vitamin c 23.9mg 40% DV; folate 43.4mcg 11% DV; calcium 81.1mg 8% DV; iron 3mg 16% DV; magnesium 52.3mg 19% DV; potassium 1014.7mg 28% DV; sodium 500.8mg 20% DV.