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Southwestern Salmon & Black Beans
Add this amazing flavor blend that combines the sweetness of the salmon, richness of black beans, and the zestiness of the topping to your Healthiest Way of Eating and enjoy!
Southwestern Salmon & Black Beans Prep and Cook Time: 30 minutes

Ingredients:

Directions:

  1. Season salmon with a little salt and pepper. Set aside while you chop and sauté vegetables.
  2. Mince onions and press garlic and let sit for at least 5 minutes to enhance their hidden health benefits.
  3. Heat 1 TBS broth in a 10-12 inch stainless steel skillet. When broth begins to steam add onion, bell pepper and garlic and Healthy Sauté on medium heat for about 5 minutes stirring frequently.
  4. Add 1/2 cup broth, drained beans, and red chili powder. Cook for another 10 minutes. Season with salt and pepper to taste.
  5. While beans are cooking, preheat broiler. Place a stainless steel or cast iron skillet large enough for salmon under the heat to get hot. This takes about 10 minutes.
  6. In a bowl mix together cilantro, mint, basil, lemon juice, olive oil, pumpkin seeds, salt and pepper.
  7. Place salmon in the hot pan and return to broiler about 5 inches from the heat source for best results. Broil salmon for about 7 minutes for medium doneness. This is our Quick Broil cooking method. Serve salmon, beans, lettuce and avocado together on a plate. Top salmon and lettuce with cilantro topping.
Serves 4

Nutritional Profile

Southwestern Salmon & Black Beans
1.00 serving
(409.71 grams)
Calories: 595

NutrientDRI/DV


 vitamin D123%

 selenium115%




 protein85%





 fiber45%

 biotin34%


 folate31%




 iron26%


Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Southwestern Salmon & Black Beans is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Southwestern Salmon & Black Beans
1.00 serving
409.71 grams
Calories: 595

NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin B125.09 mcg2126.4excellent
vitamin D493.29 IU1233.7excellent
selenium63.24 mcg1153.5excellent
omega-3 fats2.59 g1083.3excellent
vitamin B314.04 mg882.7excellent
vitamin C65.81 mg882.7excellent
protein42.58 g852.6excellent
phosphorus575.18 mg822.5excellent
vitamin A569.42 mcg RAE631.9very good
vitamin B60.88 mg521.6very good
magnesium193.47 mg481.5good
fiber11.15 g451.3good
potassium1198.18 mg341.0good
biotin10.06 mcg341.0good
folate125.37 mcg310.9good
pantothenic acid1.45 mg290.9good
manganese0.58 mg290.9good
vitamin E4.09 mg (ATE)270.8good
chromium9.08 mcg260.8good
iron4.62 mg260.8good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for Southwestern Salmon & Black Beans

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