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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.
- By: Diabetic Living Magazine
Ingredients 8 servings
for serving adjustment
Serving size has been adjusted!
Original recipe yields 8 servings
Nutrition per serving may change if servings are adjusted.
- 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
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Prep
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Ready In
- 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.
- 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 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).
- 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.
- Arrange the fish on top of the bean mixture. Sprinkle with cheese and additional ground pepper.
- 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
