Salad of Salmon, Beans and Crunch

salad-salmon-beans-crunch-spry
http://pgoarelish2.files.wordpress.com/2011/03/salad-salmon-beans-crunch-spry.jpg?w=122
  • Yield: 4 servings

Ingredients

1pound salmon fillet
1 carrot, sliced
1 onion, halved
2 bay leaves
12 black peppercorns
3 slices multigrain bread, crusts removed, ripped into small pieces
salt and freshly ground black pepper
7ounces fresh green beans, ends trimmed and cut into ½ in pieces
7ounces fava beans, raw
7ounces canned white beans, drained and rinsed
1tablespoon extra virgin olive oil
juice of ½ lemon
2tablespoons low-fat mayonnaise
1teaspoon each snipped fresh chives, chopped fresh parsley, and chopped fresh tarragon
salad leaves
lemon wedges

Instructions

  1. Preheat the oven to 350F. Place the salmon fillet in a saucepan along with the carrot, onion, bay leaves, and peppercorns. Cover with water, bring to a boil, and immediately switch off the heat. Leave in the water to cool.
  2. Put the bread pieces in a food processor and pulse until you have rustic crumbs. Transfer them to a baking sheet and bake for 15 minutes until crisp and golden. Set aside.
  3. Fill a saucepan three-quarters full with water, season with salt, and bring to a boil. Add the green beans and cook for 2 minutes, then add the fava beans and cook for another 2 minutes. Add the white beans and warm through, then drain and stir in the oil and lemon juice and season to taste with salt and pepper.
  4. Flake the salmon onto individual plates. Mix together the mayonnaise and herbs and place a dollop on top of the salmon. Scatter with the beans and serve with dressed salad leaves and lemon wedges, topped with crispy crumbs.

From The Essential Diabetes Cookbook: Good Healthy Eating From Around the World by Antony Worrall Thompson.

Nutritional Info *per serving

  • Calories 417
  • Fat 18
  • Saturated Fat 3.1
  • Sodium 688
  • Carbohydrate 33
  • Fiber 9.3
  • Sugars 7.6
  • Protein 33
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