Pan-Roasted Salmon and White Beans

Serves 4
preparation
30
minutes
cooking
30
minutes
other
0
minutes

Ingredients

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

Directions

  1. 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.
  2. Add the tomatoes, beans, and garlic to the skillet and bring to a boil over high heat. Cook 3 minutes. Reduce heat to low and return the fish to the pan along with the tarragon. Cover and cook 5 minutes or until the fish flakes when tested with a fork or the tip of a knife.

 

Jane Kirby
January 2003

Nutritional Information

  • Per Serving
  • Calories 505
  • Calcium 142 mg
  • Carbohydrate 27 g
  • Cholesterol 100 mg
  • Fat 26 g
  • Fiber 4 g
  • Iron 3 mg
  • Protein 41 mg
  • Sat Fat 5 g
  • Sodium 673 mg
What does this mean? See Nutrition 101.