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