Wednesday, January 9, 2013

Dill Salmon with Tuscan White Bean Salad



When I was visiting Vermont I had a meal that tantalized my tastebuds!  The meal was salmon bruschetta.  The bruschetta  was stacked with salmon, cannellini beans, celery, and dill.  This honestly tasted like a gourmet tuna salad sandwich.  Of course I have decided to make a dish very similar to this gourmet creation.

As always I have decided to cut out all bread.  I created a white bean salad to hold our seared salmon.  adorning the top of this dish is a dill yogurt sauce.  Yum! This meal is flavor packed and super duper healthy for your body!  This would be a lovely dish to serve at a dinner party to impress.  The best part it only takes about 15 minutes to make!  Score!

Tuscan White Bean Salad.



Healthy Tidbits: High in fiber, High in Omega 3 & 6.


Servings: Size: 3oz salmon 1/2 cup salad unlimited greens Calories: 354 Fat: 8g  Carbs: 33g Fiber: 12g Protein: 37g Sugar: 4g Sodium: 1100g

Ingredients:

  • 4 3 oz Wild Salmon 
Tuscan White Bean Salad
  • 1 can cannellini beans 
  • 2 stalks celery thinly sliced
  • 1tbsp onion minced
  • 2 tbsp dijon mustard
  • 1/2 cup parsley chopped
  • 1/2 lemon juiced
  • black pepper to taste
  • kosher salt to taste
  • spring mix lettuce
Dill Yogurt Sauce:
  • 1/2 lemon juiced 
  • 1/2 lemon peel grated
  • black pepper to taste
  • kosher salt to taste
  • 1/4 tsp garlic powder
  • 1 cup Fage 0% greek yogurt
  • 2 tbsp dill chopped
  • 2 cloves garlic minced


Get Cooking:
Ok lets start by making the dill sauce.  Add all of the ingredients from the Dill Yogurt Sauce and mix well.  Store in the fridge.

Next let's make the Tuscan White Bean Salad.  In another bowl add all the ingredients under Tuscan White bean salad, except the spring mix.  Mix all of the ingredients well.  Refrigerate while you cook the salmon.

Season salmon with salt and pepper and in a hot skillet with 2 tsp olive oil.  Add the fish.  cook for 3 minutes and flip.  Cook an additional 3 minutes.  salmon will be springy to the touch when it is cooked.

Serve spring mix salad.  Place White Bean Salad on top.  Next lay the salmon and scoop on some dill yogurt sauce.  Yum, Yum!!




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