Salmon with black beans and rice – my newest creation

by Karen on February 24, 2013

I’m trying to include more fiber in our diet and to stretch our non-vegetable protein (mainly meat and fish).  To eat healthier and to save $$.

Tonight, I created a new favorite dish.  I’m certain that it was inspired by the many recipes I’ve read and tried over time, but as far as I’m concerned – this one’s all mine.  Alas, I did not take a picture.

It is a very healthy dish of black beans, tomatoes and salmon over brown rice.   I did not measure – I spice according to taste – but I’m going to estimate for you.   If you don’t like strong spices like the ones here, I suggest that you use a little less – you can always add more.

Black beans and Salmon
serves 2 

1/2 yellow bell pepper, diced
1/2 medium yellow onion, diced
2 cloves garlic,  minced
14 oz. canned diced tomatoes
4 oz. canned salmon
2 cups cooked brown rice
3/8 tsp. cardamom
3/8 tsp. cumin
red pepper flakes to taste
salt and black pepper to taste
1 Tbsp. olive oil
1 Tbsp. red wine vinegar

Saute peppers, onion and garlic in olive oil
Add tomatoes and spices, stir thoroughly until heated evenly
Add salmon, again stir thoroughly until
Add red wine vinegar

Serve over brown rice

I served green beans with this dish.

 

I’ve written before about how I learned to cook healthier with a subscription to Cooking Light magazine. Right now you can get a subscription for  $1 per issue with a free-gift of a booklet of CL’s favorite 20-minute dishes.  This is a great deal at 78% off the shelf price!

 

 

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