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Lemon Salmon and Navy Bean Salad

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Preparation Time: 15 minutes
Servings: 4
Calories: 274 per serving
Percent from Fat: 31%
Cusine: American, Gluten Free
Course: Salad - Meal
Diet: mediterranean
Food as MedicineSM Ingredient: Navy Bean

Food as MedicineSM Tip

Not only are navy beans a source of cholesterol-lowering fiber and great for heart health, but they also can keep blood sugar levels from rising quickly after a meal. They're a great choice for people with diabetes.

Culinary Taste Tip

The small bones in the canned salmon are not noticeable when the salad is eaten and they provide an excellent source of calcium.

Culinary Technique Tip

When cooking with navy beans, presoak them and pour off the water. This makes them easier to cook and to digest.

Ingredients

1 (15 to 16 oz.) can no salt added navy beans, rinsed and drained
1 cup bottled well drained roasted red bell pepper strips
1 tablespoon extra virgin olive oil
1/4 teaspoon crushed red pepper flakes
1 (14 1/2 oz.) can sockeye salmon, drained, large bones and skin discarded
2 tablespoons fresh lemon juice (juice of 1/2 lemon)
6 cups chopped romaine lettuce
Chopped fresh basil or Italian parsley (optional)


Preparation

In a large bowl, combine beans, pepper strips, oil and pepper flakes, tossing to coat. Break salmon into chunks and place over beans in bowl. Drizzle lemon juice over salmon. Arrange lettuce on four serving plates. Toss mixture lightly and serve over lettuce. Top with basil, if desired.

Substitutions

Red leaf lettuce may replace the romaine lettuce.

Nutritional Analysis

Total fat (g): 10 Fat calories (kc): 87 Cholesterol (mg): 31 Trans fatty acids (g): 0 Saturated fat (g): 2 Polyunsaturated fat (g): 2 Monounsaturated fat (g): 4 Fiber (g): 8 Carbohydrates (g): 23 Sugar (g): 2 Protein (g): 24 Sodium (mg): 430 Calcium (mg): 260

Comments on Lemon Salmon and Navy Bean Salad

From: Butlerc3

net carbs not given - as a user of insulin I have to know carbs so I can adjust insulin dose to fit

From: romellelorianno

Is the cholesterol in fish good or bad?

From: mamalu

I LOVE this recipe. It brings the flavors of the salmon, red pepper strips and lemon together with the zest
of the red pepper flakes...Delisioso.
Good nutrition, good taste. I am so happy I found this web site through my Guidepost magazine. Thank you

From: Dianna

I don't care for red peppers - they give me heartburn, can you make a suggestion for a substitution?

Thank you,
Dianna

From: missanne

I love this recipe! I used red and green butter lettuce for the greens and it was a huge success. Thank you, Dr. La Puma

From: Kath

Dianna--Are you referring to the roasted red peppers or the red pepper flakes, or both?

For the roasted red peppers, try roasted tomatoes, but they may not be as sweet. Alternatively, fresh tomatoes are also good (excellent, in fact). The red pepper flakes are hot, so maybe cayenne, or, less hot, coarse black pepper. For both, try smoked or regular paprika. Or just omit the ingredient and improvise the seasonings to your taste--it tasted fine to me without the pepper strips (I had none), but I'm a heavy chile flake user and thought them crucial to my tastebuds.

If it's regular red peppers (i.e., ripe bell peppers) that give you heartburn, give the roasted ones a try--they seem more mellow to me. This suggestion is just a guess as I've not had the jarred variety and only roasted them myself.

Do try it, even without the peppers - it's delicious!

From: rpmcarebear

Romelle, the cholesterol is the healthy kind. The main source is from the fish. It contains healthy fatty acids and is a much healthier kind of cholesterol than that found in beef, pork etc.

From: clasala

What bean can I substitute for navy beans?

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