Salmon with White Beans and Herbs

From the Kitchen of Dr. Bonnie Brock, NMD, RD, MPH

This is the kind of dinner I recommend to patients when we’re actively working on cardiovascular risk. It is heart healthy and delicious. The salmon provides EPA and DHa, essential fatty acids that lower triglycerides and improves endothelial function. White beans are an excellent source of fiber that lower LDL and ApoB. And olives provide an excellent source of monounsaturated fat and polyphenols.

Ingredients (serves 2 generously)

• 2 salmon fillets (4–6 oz each), skin on or off

• 1½ tbsp extra-virgin olive oil

• 3 cloves garlic, thinly sliced

• ½ tsp red pepper flakes (optional)

• 1 cup cherry tomatoes, halved

• 1 can (15 oz) low-sodium cannellini or Great Northern beans, rinsed

• ¼ cup dry white wine or low-sodium vegetable broth

• Zest of 1 lemon + 1 tbsp lemon juice

• 2 cups baby spinach

• ¼ cup chopped parsley or basil

• ¼ cup chopped green or Kalamata olives

• Sea salt and black pepper to taste

Instructions

1. Season the salmon lightly with salt and pepper. Set aside.

2. Heat olive oil in a wide skillet over medium heat. Add garlic and red pepper flakes. Cook 30–60 seconds until fragrant, not browned.

3. Stir in tomatoes and cook 2–3 minutes until they soften. Add beans, wine (or broth), lemon zest, and lemon juice. Simmer gently for 3–4 minutes.

4. Place salmon fillets into the skillet, spooning some of the bean mixture over the top. Cover and cook 6–8 minutes, depending on thickness, until just cooked through.

5. Add spinach and olives, cover for 1 minute until spinach wilts. Remove from heat and scatter herbs over the top.

6. Serve warm, with a spoon to catch every drop of the olive-lemon broth.