Tuesday, June 19, 2012

Roasted Salmon and Herbed Bean Salad

It's getting hot out.  It's getting close to being too hot to want eat anything warm.  So, one solution is to cook bulk early in the morning on a weekend, before it heats up, and then use that food for meals later in the week.  One example is this great 'salad'.  The recipe is designed for everything to be done at once, but really, nothing stops you from making the fish at a cooler time, and serving it warm or cool with this salad at dinner time.  The part I like also is that each part - beans, yogurt, pita, and fish, can be packed separately and taken to work without one part spoiling the other, so I have a great work lunch as well as a quick supper!

Roasted Salmon and Herbed Bean Salad
Makes: 4 servings

4 4-oz boneless, skinless, salmon fillets (about 1 inch thick in centre)
1 Tbsp olive oil
2 pinches kosher salt
1/2 tsp fresh ground black pepper
1 tsp finely grated lemon zest
1 cup nonfat plain Greek yogurt
1/4 cup fresh lemon juice, divided
1/2 cup plus 2 tsp finely chopped fresh mint, divided
1/2 cup freshly chopped flat-leaf parsley
3/4 cup cherry tomatoes, halved
1/2 English cucumber, diced into 1/4-inch pieces
2 cups canned beans, drained and rinsed
4 whole-wheat pitas, warmed

Preheat oven to 450F.  Bake salmon on a lined baking sheet until cooked through and flakes easily when tested with a fork.  (Could be anywhere from 8 - 30 minutes, depending on fresh or frozen fish.)  Remove from oven and let cool slightly.

Prepare yogurt sauce:   In a medium bowl, whisk together yogurt, 1 Tbsp water, zest, 1 Tbsp lemon juice, 2 tsp mint, 1 pinch salt, and 1/4 tsp black pepper.  Set aside.

Prepare beans: In a separate medium bowl, combine parsley, mint, tomatoes, cucumber and beans.  In a small bowl, whisk together remaining lemon juice, olive oil, remaining salt and pepper to taste.  Pour over bean mixture and toss to combine.

Divide salmon, bean mixture, yogurt sauce, and pitas among serving plates.

Source: Clean Eating Magazine, June 2012.

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