Easy to make, and healthy, too!

This Italian-inspired salad is a quick workday meal for the entire family. Packed with fiber, potassium and your daily allotment of omega-3-rich fats, this is a perfect dish anytime you need to get a no-fuss meal on the table.

Ingredients

  • One 15-ounce can cannellini beans, rinsed and drained
  • Olive oil cooking spray
  • One 12-ounce wild salmon filet
  • 1 medium red onion, thinly sliced
  • 1 garlic clove, minced
  • 1/2 English cucumber, thinly sliced
  • 1 red bell pepper, seeded and chopped
  • 2 tablespoons chopped fresh mint
  • 4 Bibb or Boston lettuce leaf cups

Citrus vinaigrette

  • 1/4 cup fresh orange juice
  • 1 teaspoon grated orange zest
  • 1 tablespoon white wine vinegar
  • 2 tablespoons extra virgin olive oil
  • 1/3 teaspoon kosher salt, optional
  • Freshly ground pepper

Directions

  1. Place the beans in a salad bowl. Set aside.
  2. Heat a ridged grill pan or a barbecue grill. Coat the pan/grill with cooking spray. Grill the salmon. Cook for 10 to 15 minutes, turning once until cooked through; use a sharp knife to check for doneness. When done, cool 5 minutes and divide into four sections.
  3. Coat a nonstick skillet with cooking spray. Sauté the onions until translucent. Add the garlic and continue to sauté for 1 minute more. Stir into the reserved beans. Add the cucumber, bell pepper, and mint; toss the salad.
  4. In a small bowl, whisk together the orange juice, zest, vinegar, oil, salt (if using) and pepper; toss with the salad.
  5. Place the lettuce cups on four plates. Top with salad and place the salmon alongside. Serve immediately.

Nutrition information (per serving)


Calories: 320 (41% calories from fat)
Total fat: 14 g
Saturated fat: 2.5 g
Protein: 23 g
Carbohydrates: 23 g
Dietary fiber: 6 g
Cholesterol: 45 mg
Sodium: 260 mg
Potassium: 620 mg

— Wockr Healthy Heart Lifestyle Guide and Cookbook (© 2007 Broadway Books).