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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 1 |
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Ingredients:
1 fillet wild salmon (about 6 ounces), skin on |
1/2 teaspoon salt |
1 can (15 ounce) white beans, drained and rinsed |
1 medium tomato, diced (about 1 cup) |
1 carrot, peeled and grated (about 1/4 cup) |
2 cloves garlic, finely chopped |
1/4 cup fresh basil (or tarragon) |
1 tablespoon balsamic vinegar |
1 tablespoon olive oil |
1/4 teaspoon freshly ground black pepper |
16 lowfat whole-grain crackers, such as ryvita |
Directions:
1. Fill a large saucepan with water. Bring to a rolling boil. Remove from heat, add salmon and salt and cover. Let stand until salmon is no longer translucent in the center but still dark pink and tender, 8 to 10 minutes. Remove salmon and discard skin. Transfer to a bowl and break up with a fork. Add beans, tomato, carrot, garlic, basil, vinegar, oil and pepper. Stir to combine. Separate into 2 small plastic containers. (Salmon will keep for up to 2 days.) Bring 1 container and 8 crackers for lunch. Spoon onto crackers right before eating.
2. Nutritional analysis per serving: 434 calories (with crackers), 15.8 g fat (3 g saturated), 38.3 g carbs, 13.7 g fiber, 41.8 g protein Nutritional analysis provided by Self
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