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Roasted Salmon with Black Bean-Quinoa Salad

The 2010 Dietary Guidelines for Americans recommends increasing nutrient-rich foods like whole grains, beans and seafood.  So I couldn’t resist posting this message verbatim from The Dry Bean Quarterly.  If you enjoy a vegetarian lifestyle, the black bean-quinoa salad is a meal in itself. Just add more lettuces for a side salad and you’re meal is complete with protein, carbs and by adding diced avocado, you’re adding even more heart healthy fat in addition to the olive oil. The flavors are deliciously blended to create one big wow!

Yield: 6 servings

Serving Size: One 4-oz. piece of roasted salmon with ½ cup watercress or spinach and 1 cup of the black bean-quinoa salad.

 

For the Black Bean-Quinoa Salad

¾ cup quinoa
1 ½ cups water
1 ½ cups black beans, canned, drained, and rinsed
1 ½ tablespoons red wine vinegar
¼ teaspoon kosher salt
¼ teaspoon freshly cracked black pepper
1 large red pepper, roasted, seeded, peeled and diced (okay to use canned)
1 medium red onion, diced
2 tablespoons pickled jalapeno chiles, diced
½ cup fresh cilantro, finely chopped

For the Salmon
1 ½ pounds salmon, cut into six 4-oz. fillets

For Color on the Plate & Extra Vegetables
3 cups watercress or baby spinach

For the Dressing
6 tablespoons fresh lime juice
½ teaspoon kosher salt
1 teaspoon ground cumin
¼ teaspoon cayenne pepper
½ cup extra virgin olive oil

Method

  1. Preheat oven to 400 degrees F.
  2. For the quinoa: In a bowl, wash the quinoa in at least 3 changes of cold water, rubbing the grains and letting them settle before pouring off most of the water until the water runs clear; drain in a large fine sieve.
  3. Bring 1½ cups of water to a boil in a medium-sized pot and add the quinoa. Lower the heat and cover; cook for 15 minutes. Remove from the heat and let sit for 20 minutes. Fluff with a fork to break up any clumps.
  4. For the salmon: Place salmon fillets on a baking sheet skin side down and roast for 10-15 minutes, depending on how well you want your salmon cooked in the 400 degree F oven.
  5. While the quinoa is cooking and the salmon is roasting, toss the beans with vinegar, salt, and pepper to taste in a small bowl. Let sit for 30 minutes before draining off excess liquid.
  6. Transfer the quinoa to a large bowl and allow to cool to room temperature. Add the drained beans, red bell pepper, red onions, jalapeños, and cilantro; toss gently to combine.
  7. For the dressing: In a small bowl whisk together the lime juice, salt, cumin and cayenne pepper. Add the oil in a stream, whisking continuously. Use 2 tablespoons of the dressing to lightly dress your watercress or baby spinach. Use the rest of the dressing in the black bean-quinoa mixture. NOTE: You can make the black bean-quinoa salad up to one day in advance; refrigerate until 30 minutes before serving. The salad tastes best when served at room temperature.
  8. To serve: Mound ½ cup of watercress or salmon on a plate and top with 1 cup of the black bean-quinoa salad. Top with roasted salmon and serve.

Nutrition Information per Serving
Calories: 475, saturated fat: 5 g, monounsaturated fat: 17 g, polyunsaturated fat: 5 g, cholesterol: 58 mg, protein: 31 g, carbohydrate: 27g, dietary fiber: 5g, sodium: 500 mg, potassium: 975 mg

Recipe created by The Culinary Institute of America

 

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