A Salad of Salmon, Beans, and Crunch
- Yield: 4 servings
- -- 1 (1-lb) salmon fillet
- -- 1 carrot, sliced
- -- 1 onion, halved
- -- 2 bay leaves
- -- 12 black peppercorns
- -- 3 slices multigrain bread, crusts removed, ripped into small pieces
- -- salt and freshly ground black pepper
- -- 7oz fresh green beans, ends trimmed and cut into ½ in pieces
- -- 7oz fava beans, raw
- -- 7oz canned white beans, drained and rinsed
- -- 1 tablespoon extra virgin olive oil
- -- juice of ½ lemon
- -- 2 tablespoons low-fat mayonnaise
- -- 1 teaspoon each snipped fresh chives, chopped fresh parsley, and chopped fresh tarragon
- -- salad leaves
- -- lemon wedges
1 Preheat the oven to 350°F. Place the salmon fillet in a saucepan along with the carrot, onion, bay leaves, and peppercorns. Cover with water, bring to a boil, and immediately switch off the heat. Leave in the water to cool.
2 Put the bread pieces in a food processor and pulse until you have rustic crumbs. Transfer them to a baking sheet and bake for 15 minutes until crisp and golden. Set aside.
3 Fill a saucepan three-quarters full with water, season with salt, and bring to a boil. Add the green beans and cook for 2 minutes, then add the fava beans and cook for another 2 minutes. Add the white beans and warm through, then drain and stir in the oil and lemon juice and season to taste with salt and pepper.
4 Flake the salmon onto individual plates. Mix together the mayonnaise and herbs and place a dollop on top of the salmon. Scatter with the beans and serve with dressed salad leaves and lemon wedges, topped with crispy crumbs.
From The Essential Diabetes Cookbook: Good Healthy Eating From Around the World by Antony Worrall Thompson.
Nutritional Info *per serving
- Calories 417
- Fat 18
- Saturated Fat 3.1
- Sodium 688
- Carbohydrate 33
- Fiber 9.3
- Sugars 7.6
- Protein 33