Healthy Salmon Dinner for Two

Healthy Salmon Dinner for Two

This nutritionally well-rounded meal is simple to make and looks beautiful plated. It's great when hearty, rustic meals can be so incredibly diet-friendly, too!

Salmon contains omega-3 fatty acids, which have been shown to lower cholesterol and reduce the risk of heart disease. It also might help with your weight loss goals since a number of studies suggest consuming omega-3 fatty acids, in addition to a healthy diet and exercise, causes people lose more weight than just with healthy diet and exercise alone.

And taste-wise, the flavors of this dish are spectacular. Try pairing this meal with an organic red wine, and enjoy this salmon dinner for two!

Salmon Resting on Beans and Spinach, Topped with a Spiced Yogurt

Serves 2; Use Organic Ingredients When Possible

Yogurt sauce:

  • 2 teaspoons of extra virgin olive oil
  • 2 tablespoons finely chopped red onion
  • 1/2 teaspoon of turmeric
  • 1/4 teaspoon paprika
  • 1/4 teaspoon cumin
  • 1/4 cup yogurt
  • Sea salt and freshly ground black pepper
  • Small squeeze agave nectar/ honey
  • Small squeeze of lemon

Bed of Beans & Spinach:

  • 1 tablespoon extra virgin olive oil
  • 1/4 cup finely chopped onion
  • 1 can 15 oz cannellini beans
  • 2 large handfuls of baby spinach
  • Sea salt and freshly ground black pepper
  • Juice of lemon to taste
  • Two 6 ounce pieces of wild, organic salmon

For the yogurt sauce:

  1. In a skillet over medium to low heat, add the olive oil and the onion, and cook down (without color) for about 2-3 minutes, or until the onion is soft. Add the spices and cook for another 1 minute or so to toast them. Watch your heat to make sure the spices don't burn.
  2. Place the onion and spices to a bowl and add the yogurt, along with a small amount of agave, sea salt, pepper, and a squeeze of lemon. Mix well and taste to check seasoning.

Salmon, Beans & Spinach:

  1. Then, using the same skillet you did before, cook the 1/4 cup of onions in the olive oil for about 2-3 minutes, then add the whole can of beans (liquid included), plus a good pinch of sea salt. Gently simmer for about 3 minutes until the beans have become a little tender.
  2. Add the 2 handfuls of baby spinach leaves, a squeeze of lemon and mix around, then push the contents of the pan to the outside and add the salmon steak (see picture). Cook them for about a minute on each side (I like mine a little pink inside, so if you prefer yours more cooked, give it more time). If the bean mixture becomes dry, add a few tablespoons of water. This will cook down with everything and make a lovely sauce.

Before you plate everything, check the seasoning — add more salt and freshly ground pepper, and lemon if it needs it. Spoon the bean and spinach mix on to a plate, along with any juices in the pan, top with the salmon, and add a dollop of the spiced yogurt on top.

Salmon 2

What is your favorite way to cook salmon? Tell us in the comments!

Chef Jane Coxwell  

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