Jun 29 2012

Salmon and White Bean Salad

Published by at 8:11 am under Food,Local food,Recipes

The fourth and last healthy lunch in the series is one recipe that’s been swimming around in my head for a few months now.  Pregnant women are implored to eat salmon for the omega-3-fatty acids but salmon steaks are too expensive for us to buy with any sort of frequency.  The cheapo alternative is to use canned salmon in an interesting way.

This salad uses great northern beans for a substantial non-carb counterpoint to the fish and celery and onion for crunch and veggie flavor (get the most veggie flavor by choosing local celery–I’ve found it to be much more potent than the store stuff).  The lemon juice and herbs just perk everything up and keep the whole thing from being, well, fishy.  I had this both on its own and with saltine crackers and both were absolutely delicious.  And it was the perfect way to pack salmon as a work lunch without being that despised co-worker who stinks up the whole place my microwaving her leftover fish.

Happy co-workers, nutrition for baby and a yummy, healthy, filling lunch.  Not bad for about $1 per serving!

Salmon and White Bean Salad

Yield: About 4-5 lunch servings

Salmon and White Bean Salad

Ingredients

  • 1 14 oz. can pink salmon, picked over for bones and skin
  • 1 15 oz can white beans (I used great northern but navy would work as well), rinsed and drained
  • 2 ribs celery, diced
  • 1/2 medium white onion, diced
  • 2 tablespoons white balsamic vinegar
  • 2 tablespoons lemon juice
  • 1 teaspoon minced garlic
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 teaspoon fresh minced dill
  • 3 tablespoons olive oil

Instructions

In a medium bowl, flake the salmon with a fork until large pieces are broken up. Add beans, celery and onion and mix to combine.

In a small bowl, combine vinegar, juice, garlic, salt, pepper and dill. Whisk in olive oil to make a thick, homogenized dressing.

Add the dressing to the salmon mixture and fold to thoroughly coat each part of the mixture. Refrigerate and serve cold, alone or with crackers.

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One response so far

One Response to “Salmon and White Bean Salad”

  1. Tiffanyon 02 Aug 2012 at 9:23 pm

    I just tried something like this the other day and it was GREAT! I didn’t even realized salmon came canned and that it was still delicious. I like the ingredients you used… sounds PERFECT!

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