Grilled Salmon with Black Beans and Coconut-Lime Rice and Mango Slices

Salmon with olive oil and tomatoesPairing a healthy fish with black beans can provide your diet with a lean but powerful protein punch. One serving of this recipe provides more than 50 grams of protein! Not only is salmon a great source or protein, but a 3-oz. serving also provides you with your daily omega-3 fatty acids.

In addition to lean protein, this recipe combines brown rice and black beans to give a good daily dose of fiber, something most diets are lacking.  Studies have shown that dietary fiber reduces the risk of developing heart disease, diabetes, diverticulitis, and constipation. Top it all off with mangoes for some added vitamin A, and you have one healthy and delicious dinner!

 

Ingredients

For the Salmon

  • 4 6oz salmon fillets

  • 2 teaspoons olive oil

  • ½ teaspoon salt

  • ¼ teaspoon pepper

  • Juice of 1 lemon

 

For the Rice

  • 1 cup sweetened flaked coconut

  • 1 ½ cups chicken broth

  • 1 cup water

  • ½ teaspoon salt

  • ½ teaspoon pepper

  • 2 teaspoons olive oil

  • 1 ¼ cups uncooked brown rice

  • 1 small onion, diced

  • 1 poblano pepper, diced

  • 1 (15 oz) can of black beans, drained and rinsed

  • 2 teaspoons chili powder

  • 1 teaspoon ground cumin

  • ¾ cup water

  • 1 lime (will use zest and juice)

  • 2 green onions, thinly sliced (entire onion)

  • ½ cup chopped fresh cilantro

  • 2 fresh mangoes, peeled and sliced

 

Directions

  1. Heat grill to high. Brush salmon on both sides with oil, and season with salt and pepper. Grill on both sides until golden brown and cooked to medium doneness, about 3 minutes per side. Remove from grill and squeeze lemon juice on top. Keep in warm place.

  2. Preheat oven to 350 degrees F. Bake coconut in single layer on baking sheet 8-10 minutes until toasted. Set aside.

  3. Bring broth, 1 cup water, salt and pepper to a boil. Stir in rice. Cover, reduce heat to low, and cook 40-50 minutes until rice is tender, and water is absorbed.

  4. Meanwhile, heat oil in saucepan over medium-high heat. Add onion and poblano pepper, and sauté 5 minutes until tender. Stir in black beans, cumin, chili powder, and ¾ cup water. Cook over medium-low heat, stirring occasionally, for 15 minutes.

  5. Grate zest from lime into a bowl and squeeze lime juice into the same bowl.

  6. Fluff rice with a fork. Fold lime zest, juice, coconut, green onions and cilantro into hot cooked rice. Serve bean mixture over rice. 

  7. Place salmon on top of rice and beans, and garnish with mango slices.

 

This information has been approved by Clinical Nutrition Services (April 2011). For specific diet information tailored to your needs, we recommend you consult with one of our registered dietitians.