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Pan-Seared Salmon with Warm Green Bean Salad & Wild Rice




While I was on my first cut, salmon and green beans was something I was very familiar with; however, I was baking the salmon with little to no oil (lemon only) and boiling the green beans until they were almost soggy. The result was a fairly satisfying, albeit pretty bland dish. However, compared to dry chicken & broccoli, it was definitely something I looked forward to as the weeks rolled on.


After I finished my cut, I started trying to perfect my salmon & green bean game. I wanted to “elevate” it from the super safe and not-very-tasty dish it used to be and turn it into an absolute flavour bomb - all while keeping it as healthful and nutritious as possible.


Cue the healthy fats.


As I’ve been studying to become a Registered Holistic Nutritionist with the Canadian School of Natural Nutrition, I’ve been learning more and more about the importance of healthy fats for brain function, hormones and overall health. And, since I now have goals that go beyond the scale, I thought that adding some olive oil & chopped walnuts to the green beans was the perfect way to add taste AND flavour, all while keeping this dish as healthy as possible. (And boy, was I right!)


This recipe has become one of my favourite staple weeknight dinners for Kyle & me. There’s just something about the salmon/green bean/rice combo that never fails to satisfy. And not only is it filled with lots of healthy fats, complex carbs, greens, and of course protein, making it the most perfectly balanced meal, it’s also the flavour bomb I had been hoping for all along!


Try this meal out for a quick & delicious weeknight dinner, or as a healthy meal prep option to take with you for your lunch throughout the week! Recipe available below.





INGREDIENTS:


[Makes 2 servings]

  • 2 4.5 oz salmon filets

  • 1 cup wild rice, cooked

  • 2 cups green beans

  • 2 cloves garlic, minced

  • 2 tbsp olive oil

  • ½ cup chopped onions

  • 1 oz walnuts, chopped

  • 2 tsp lemon juice

  • Salt and pepper to taste



DIRECTIONS:


  1. In a large pot, boil (or steam) green beans until slightly softened.

  2. In the meantime, add garlic cloves and chopped onions to a medium skillet with ½ of the necessary olive oil. Sauté until softened and golden brown. Remove from heat.

  3. Once green beans are slightly softened, drain (or remove from heat) and place in an ice bath to stop the cooking process. (You can use a large mixing bowl filled with ice water.)

  4. Remove from ice bath immediately, drain and place in another mixing bowl. Toss in garlic and onion mixture and about ½ tbsp of olive oil. Season with salt and pepper as needed.

  5. Preheat a cast iron skillet to medium-high heat, adding just a touch of olive oil. (If you have a good cast iron, you shouldn’t need much!)

  6. Once hot, add salmon into the pan, skin-side down, and cover with a lid. Allow to cook until salmon turns a light pink around the sides, then flip and allow the top to cook thoroughly.

  7. Once salmon is fully cooked, remove from cast iron skillet and serve with green bean salad and wild rice.





MACROS:


[For one serving]

582 CALS

32 C | 37 F | 32 P



PS - If you’d like to download a FREE printable Weekly Grocery List that will help you stick to your nutrition goals while still being able to enjoy the foods you love most, you can do so HERE!