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Pan Seared Salmon with Haricots Verts Salad Recipe

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Pan Seared Salmon with Haricots Verts Salad
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Ingredients
14
Count
Nutrition
242
Calories
Total time
45
Minutes
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Ingredients:

Directions:

  1. First blanch the haricots verts in salted boiling water until al dente (or cooked to your liking). Once this is done, drain the beans into a strainer or colander and then they should be shocked by dunking the strainer of beans into a waiting bowl of ice water to stop the cooking process, which will also help them retain a great color. Drain and set aside in refrigerator until needed.
  2. Place 1 of the limes in a small microwave-safe bowl and microwave it until the essential oils in the skin are released. These limes will be hot coming from the microwave, so you can let them cool before squeezing them. Turn on the blender and through the feed tube, add the rosemary, tarragon, cilantro, stone-ground mustard, rice wine vinegar, and fresh ginger, and blend together until a smooth paste has formed. At this point the limes should be cool enough to squeeze. With the power on, add the lime juice through the blender feed-tube, and then very slowly add the oil and water until the mixture thickens and can coat the back of a spoon. Adjust the seasoning with salt and pepper. Set aside in refrigerator until needed. (When chilled, the dressing should resemble something like mayonnaise.)
  3. Reserve some of the dressing to drizzle on the plate later. Then, mix the beans, tomato, and onions with the dressing (adjusting the amount to your preference) and refrigerate for only a couple of hours. (Don't mix too far ahead, because the salad ingredients will bleed and you will have a very runny dressing).
  4. Heat a large saute pan or heavy skillet for about 3 minutes over high heat. Season the salmon fillets with your choice of seasoning. Add the oil carefully, a little bit at a time, to the pan swirling it around to coat the sides. Place the salmon, flesh side down, and leave untouched for about 3 minutes. (Do not shake the pan! You are trying to get the fish's natural sugars to come to the surface in this browning process.) After about 3 minutes, use a spatula to turn the fish over and cook the other side. The fish will cook quickly, although cooking time will vary according to the thickness of the fillet. Do not overcook it. When you touch the flesh and it springs back, it is done. Remove the fish to a platter and let it rest for a couple of minutes. This rest time is very important; it will allow the juices to flow back into the fish. (Don't worry, it won't get cold!)
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 241.58 Kcal (1011 kJ)
Calories from fat 174.86 Kcal
% Daily Value*
Total Fat 19.43g 30%
Cholesterol 23.53mg 8%
Sodium 233.71mg 10%
Potassium 224.97mg 5%
Total Carbs 9.45g 3%
Sugars 4.08g 16%
Dietary Fiber 2.24g 9%
Protein 7.91g 16%
Vitamin C 11.4mg 19%
Iron 0.8mg 4%
Calcium 47mg 5%
Amount Per 100 g
Calories 118.06 Kcal (494 kJ)
Calories from fat 85.45 Kcal
% Daily Value*
Total Fat 9.49g 30%
Cholesterol 11.5mg 8%
Sodium 114.22mg 10%
Potassium 109.94mg 5%
Total Carbs 4.62g 3%
Sugars 2g 16%
Dietary Fiber 1.1g 9%
Protein 3.87g 16%
Vitamin C 5.6mg 19%
Iron 0.4mg 4%
Calcium 23mg 5%

* 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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Recipe Tags

Weightwatchers Points

  • 6
    Points
  • 7
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium,
  • low cholesterol

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