There are many different types of healthy fish recipes. I came across this one in the Clean Eating magazine back in 2010 and as soon as I saw it knew I had to try it. Now Clean Eating is basically about how the food is made, they want you to use healthy and organic ingredients and not processed food. It may seem like there is a lot of ingredients but it’s an easy dish to make and can be made in less than an hour. Plus most of the dry spices you probably already have in your spice rack. With its Mexican flavor it really gives that extra punch to the Salmon to make it a wonderful meal. This would be great if you want to shine when company comes over. I always recommend a trial run before you have your guest over to have dinner with a new recipe. That way you are confident in your meal and not running around like I do in the kitchen.
Salmon is a great fish that has a lot of Omega-3 Fatty Acids. If you eat salmon you can get a bunch of healthy benefits from it such as its rich in many minerals and vitamins. It can help reduce cholesterol and improve your cardio vascular health. It will help lower your blood sugar levels and keep your insulin in check. These are just some of the benefits of Salmon I could go on and on about other benefits.
Servings: 4 filets, ½ black bean mixture, ½ cup mixture
Prep time: 20 minutes
Total Time: 40 minutes
4 4oz salmon filets
1 cup frozen corn thawed
½ cup Red Bell Pepper
1 medium red onion
1 large tomato, chopped
1 clove garlic, minced
1 can of black beans, drained and rinsed well
3 tsp chile powder
1 tsp of cumin
½ tsp of paprika
1 tsp of garlic
1 tbsp extra virgin olive oil
½ lemon, juiced
1 cup cilantro loosely packed and coarsely chopped
Salt and pepper to taste
1. Preheat oven to 350. Line your baking sheet with foil and spray with cooking spray. Place the salmon on the cooking sheet evenly apart. Season all 4 fillets evenly with 1 tsp of cumin, 1/2 tsp paprika, 1 tsp of garlic and 1 tsp of chile powder. Place in the oven and bake until the salmon is opaque and flakes easily, which can be anywhere from 10 to 15 minutes depending on the thickness of your salmon.
2. While Salmon is baking you are going to mix together in bowl the ½ cup of the onion, bell pepper, corn and 2 tsp of chile powder. Then in a sauce pan probably 4 qt or more heat the oil at medium heat and then add the mixture and stir occasionally for 5 minutes.
3. With the corn mixture heating we are going to add to another bowl (or same bowl just washed out, less dishes at the end) the tomatoes, beans, garlic, ½ cup of cilantro, the other ½ cup of red onions, and the lemon juice. Gently mix it together till all the ingredients are blended. Add salt and pepper to taste.
4. Once the salmon is finished pull it out of the oven and place each filet on a plate. On top of each Salmon filet you are going to add ½ cup of the black bean mixture and ½ cup of the corn mixture. Once all the plates have been made you want to use the remaining cilantro to garnish the top of the corn mixture on each plate. Enjoy
1 Serving: Calories 302: Total Fat 11.5g (Saturated Fat 2g, Trans Fat 0g); Cholesterol 62mg; Sodium 68mg; Total Carbohydrate 21.5g (Dietary Fiber 7g, Sugars 4g); Protein 28g
*Percent Daily Values are based on a 2,000 calorie diet
Weight Watchers Points Plus: 7
Weight Watchers Points: 6