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Pan-Roasted Salmon and White Beans Recipe

Pan-Roasted Salmon and White Beans Recipe

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Ingredients

Count

Nutrition

607

Calories

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Ingredients:

Serving

1 1/2 lb salmon steaks, about 3/4 inch thick
2 tbsp all-purpose flour
2 tbsp olive oil
1/2 tsp kosher salt
freshly ground black pepper
1 14 1/2- oz cans diced tomatoes
1 16- oz can small white navy beans (drained )
2 garlic cloves, minced
2 tbsp chopped fresh tarragon

Directions:

Dredge the fish in the flour. Meanwhile, heat the oil in a large skillet over medium heat until it shimmers. Add the fish and brown about 3 minutes on each side. Carefully lift the fish out of the skillet and set it aside on a platter; sprinkle with the salt and pepper. Add the tomatoes, beans, and garlic to the skillet and bring to a boil over high heat. Cook 3 minutes. Reduce heat to low, return the fish to the pan and add tarragon. Cover and cook 5 minutes or until the fish flakes when tested with a fork or the tip of a knife.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	607.09 Kcal (2542 kJ)
Calories from fat	303.84 Kcal
		% Daily Value*
Total Fat	33.76g	52%
Cholesterol	105.44mg	35%
Sodium	516.06mg	22%
Potassium	697.97mg	15%
Total Carbs	28.12g	9%
Sugars	4.13g	17%
Dietary Fiber	2.27g	9%
Protein	42.99g	86%
Vitamin C	29.4mg	49%
Iron	63.2mg	351%
Calcium	66.6mg	7%

Amount Per 100 g
Calories	151.71 Kcal (635 kJ)
Calories from fat	75.93 Kcal
		% Daily Value*
Total Fat	8.44g	52%
Cholesterol	26.35mg	35%
Sodium	128.96mg	22%
Potassium	174.42mg	15%
Total Carbs	7.03g	9%
Sugars	1.03g	17%
Dietary Fiber	0.57g	9%
Protein	10.74g	86%
Vitamin C	7.4mg	49%
Iron	15.8mg	351%
Calcium	16.7mg	7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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