Salmon and Bean Salad

Pan-Grilled Salmon and White Bean Salad

“Show me Your ways, Lord, teach me Your paths.  Guide me in Your truth and teach me, for You are God my Savior, and my hope is in You all day long.”  Psalm 25;4-5 NIV

This is my close version of a recipe a high-school friend cooked for us on our girl’s trip in May.  It is very light and refreshing – and deliciously healthy.  My friend offered a choice of chicken or salmon.  I didn’t actually taste her salmon, but I’m sure it was as tasty as the chicken.  Neither did I pay attention to her process for cooking either of the meat options.  Honestly, you can’t ruin this recipe with your favorite pan-grilled or for-real-grilled fish or chicken.

Salmon and Bean Salad

My friend gave me a copy of her recipe, and it must have been from a recipe book since the copy doesn’t show the author or the book of origin.  I made several changes, so maybe it doesn’t matter(?).

Salmon and Bean Salad Ingredients

The original recipe calls for capers, but I didn’t have any on hand and left them out.  Next time I’ll substitute with thyme.  Read this interesting article to see the substitutes you can easily use for capers.

Preparing Beans

You basically mix the seasonings for the beans first and let them absorb all that good flavor while you cook the meat and toss together your choice of salad greens.  Arugula was recommended, but again I used what I had – mixed salad greens.  To the greens, you simply add sliced red onion and the beans plus more seasoning mixture before topping with cooked salmon.

Northern Bean Salad

Frozen salmon from the grocer makes this meal extra quick and easy.  Wild caught Mediterranean salmon is really good if you can find it.  Walmart used to have it, but when our stores stopped providing it, I found it at Kroger.  It’s fairly inexpensive for the number of pieces you get in the package.  You can thaw it quickly in a shallow pan of water.  Or simply toss it from the freezer to fridge earlier in the day, and it’ll be ready to go when cooking dinner.

Cooking Salmon

My usual way of cooking salmon is to drizzle both sides with lemon juice, let it sit a few minutes, and then cook it in my favorite fry pan.  My friend’s recipe said to simply salt and pepper the salmon, but I decided to stick with my lemon-y way since the bean “sauce” also has lemon juice and grated rind.  I do love lemon, but don’t worry.  It’s not too lemon-y this way.

Pan-Grilled Salmon and White Bean Salad

A fresh and tasty recipe for dinner with hints of lemon but lots of healthy greens and beans.

Keyword clean eating, dairy-free, gluten-free, healthy
Prep Time 10 minutes
Cook Time 5 minutes
Servings 4

Ingredients

  • 1 Tbsp capers, drained and chopped (substitute with ground thyme or chopped green olives)
  • 1/4 teaspoon grated lemon rind
  • 8 Tbsp fresh lemon juice, divided
  • 2 Tbsp olive oil
  • 1/4 teaspoon Himalayan salt, divided
  • 1/2 teaspoon fresh minced garlic
  • 1/8 teaspoon ground red pepper
  • 1 can organic Great Northern beans, drained and rinsed
  • Coconut oil cooking spray
  • 4 6-oz salmon fillets, Meditteranean wild caught
  • 1/4 teaspoon black pepper, freshly ground
  • 6 cups Arugula or your choice of salad greens
  • 1/2 cup red onion, thinly sliced

Instructions

  1. Spray the saute (or fry) pan with coconut oil. Pour 5 Tbsp lemon juice in fry pan and add salmon fillets. Flip to coat both sides. Let sit in juice (with no heat!) while putting together the beans and bean seasonings.

  2. For bean seasoning, whisk together capers (or substitute), rind, 3 Tbsp. juice, oil, and 1/2 teaspoon salt, garlic, and red pepper in a bowl.

  3. Place drained beans in a medium bowl and drizzle with 2 Tbsp. seasoning mixture.

    Preparing Beans
  4. Turn burner under pan to medium-high heat.

  5. Salt and pepper salmon pieces in pan. Cook skin side down for 6 minutes and turn over. Cook 1 minute or until done. Turn off heat.

    Cooking Salmon
  6. Add salad greens and onions to beans plus remaining seasoning mixture. Stir to coat well. Divide among 4 plates.

    Northern Bean Salad
  7. Top plates with salmon fillets. Enjoy!

    Salmon and Bean Salad

Using frozen salmon fillets makes for a very quick dinner.  This recipe also keeps your kitchen cooler than when heating your oven for baking or roasting.  I hope this helps you stay cool, my embracer friends!  🙂

Because He lives~

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