Seared Salmon with Black Bean Salsa and Paprika Mayonnaise
Servings = 2 | Serving size =4 ounces salmon with salsa and
mayonnaise
This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.
This recipe makes good leftovers for sandwiches or salads. The
mayonnaise keeps well for a few days and is great on
sandwiches.
| 1 tsp |
olive oil |
| 1 1/2 tsp |
paprika |
| 1 tsp |
ground cumin |
| 1/4 cup |
2% milk |
| 1/2 tsp |
lime zest |
|
fresh ground black pepper (to taste) |
| 7 Tbsp |
reduced-fat mayonnaise |
| 1 15 ounce can |
no salt added black beans (drained and rinsed) |
| 1 medium |
tomato (seeded and diced) |
| 1/4 small |
onion (diced) |
| 2 Tbsp |
cilantro leaves (coarsely chopped) |
| 1/4 tsp |
ground cumin |
| 1/4 tsp |
salt |
|
fresh ground black pepper (to taste) |
| 1/2 |
lime (juiced) |
| 1 Tbsp |
olive oil |
|
spray olive oil |
| 2 4 ounce |
salmon filets |
Place a large skillet in the oven and preheat to
375°F.
Place the olive oil in small non-stick skillet over medium heat.
Add the paprika and ground cumin and cook, stirring frequently. Let
the olive oil bubble just a bit but do not overheat or the spices
will burn. After cooking for about 5 minutes remove from the heat
and set aside to cool.
While the paprika is cooling add the lime zest, milk and pepper to
the mayonnaise. Stir well and add the cooled paprika and oil
mixture. Stir well until well blended and place in the
refrigerator.
Combine the black beans, tomato, onion, cilantro, cumin, salt,
pepper, lime juice and olive oil. Mix well and place in the
refrigerator.
Both the mayonnaise and the salsa can be made a day in
advance.
When the oven is hot spray the pan lightly with olive oil and
place the salmon in the skillet skin side down. Cook for about 8
minutes and turn.
While the salmon is cooking place the salsa divided between two
plates.
Cook for 2 - 4 minutes and then place the filets on top of the
salsa. Top with about 1 Tbsp. of the mayonnaise and serve.
Nutrition Facts
Serving size: 4 ounces salmon with salsa and mayonnaise |
Servings 2
Calories 475 | Calories from Fat 182
Amount Per Serving (% Daily Value)
Total Fat 20g (31%) | Saturated Fat 3g (17%)
Monounsaturated Fat 9g | Trans Fat 0g
Cholesterol 75 mg (25 %) | Sodium 317 mg (13 %)
Total Carbohydrates 37g (12%) | Sugars 3g
Dietary Fiber 13g (50%) | Protein 37g
Vitamin A 19% | Vitamin C 18 % | Calcium 6% | Iron 21%
Vitamin K 34 mcg | Potassium 1108 mg |
Magnesium 129 mg
