Salmon with Southwest Beans and Corn
Servings
4Serving size
4 ounces salmon with 1 1/2 cups corn and riceThis recipe can be multiplied and makes great leftovers.
Ingredients
| 2 tsp. Olive oil |
| 1 small White onions (diced) |
| 1 small Red bell peppers (diced) |
| 2 Tbsp. Pumpkin seeds (pepitas) |
| 1 tsp., leaves Dried oregano |
| 1 1/2 tsp. Chili powder |
| 1/2 tsp.. Ground cumin |
| 1/8 tsp. Red Pepper Flakes |
| 1/2 tsp. Salt |
| 1 15 ounce can Canned no salt added pinto beans (drained and rinsed) |
| 2 cups No salt added vegetable stock |
| 1 medium ear Corn, sweet, yellow, raw (shuck kernels from the cob)(or 1 cup frozen corn) |
| 16 Ounces Fresh atlantic salmon (4 4-ounce filets) |
| 2 tsp. Paprika |
| 1/8 tsp. Cayenne pepper |
Instructions
When the oil is hot add the onion and cook, stirring frequently, for about 4 minutes until the onions are slightly translucent.
Add the red pepper and pumpkin seeds. Cook for another 3 minutes. Stir frequently.
Add the oregano, 1 teaspoon of chili powder, cumin, red pepper flakes, salt, pinto beans, and vegetable stock.
Reduce the heat until the beans are simmering.
Let the beans cook for about 20 minutes and add the corn.
Stir and simmer until almost all of the water is evaporated. Remove from heat.
Preheat the oven to broil.
Mix 1/2 teaspoon of chili powder with the paprika and cayenne until well blended and then sprinkle it over the salmon.
Place the salmon on a baking sheet and place the salmon under the broiler.
Broil for 7 minutes for rare, 10 minutes for medium rare and 13 minutes for cooked through.
Serve the salmon on top of the bean and corn mixture.
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Special Diet Information
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Lactose
This recipe is safe for those who are lactose intolerant.
Recipe Notes
This recipe has everything for you to tick off points on your Mediterranean diet score – seafood, good quality oil, seeds, veggies, legumes, and whole grains. This is the perfect example of translating Mediterranean diet for the modern kitchen.
You can use 1 cup frozen corn for this dish and it will be almost as good as the fresh.
If you don’t like your food as spicy, leave out the cayenne pepper and reduce the amount of red pepper flakes or chili powder slightly.