Friday, April 9, 2010

Clean Eating: Baked Salmon with black bean salsa & quick corn saute

*Just to go ahead and get it out of the way.... it has been a super busy week and I totally forgot to take pictures of everything. Sorry.

We entered into this week knowing that it was Hubby's last week before his "final weigh-in" at his gym for his 12 week challenge. And what perfect timing then to get our new Clean Eating magazine in the mail at the end of last week. He needed to find recipes that would be low in calorie and fat, healthy and taste really good. He chose this recipe.

I have to say that the black bean salsa and the corn saute was not what I expected. When we sat down for dinner all I saw was a heaping amount of black beans, tomatoes and corn. I think we added to much to our plates and at first it overwhelmed the salmon. But after a few bites we found the perfected the amounts.

I think it would be a great summer meal. Light but with lots of flavor and it has sort of a Spanish hint to it which I loved.

Here is the recipe:


4 - 4oz wild-caught salmon fillets, rinsed in cold water and patted dry
1 cup fresh or frozen corn, thawed
1/2 cup red bell pepper
1 medium onion, diced, divided
1 tsp chile powder, plus additional for garnish
1tbsp extra-virgin olive oil
1 large tomato
1 glove garlic, minced
1 cup cooked or canned black beans, rinsed and drained
Juice of 1/2 lemon
1 cup loosely packed cilantro, chopped, divided


ONE: Preheat oven to 350 F. Arrange salmon on a baking sheet lined with aluminum foil and bake for 12 minutes, using a fork to test doneness. If center flakes easily and is opaque, salmon is done. If not, bake for another 2 to 3 minutes.

TWO: In a bowl, combine corn, pepper, half of onion and chile powder. Heat oil over medium heat and saute corn mixture for 5 minutes, stirring occasionally.

THREE: In another bowl, combine tomato, garlic, beans lemon juice, half of cilantro and remaining onion. Toss gently.

FOUR: Just before serving toss remaining half of cilantro with corn saute. Top each salmon fillet with 1/2 cup bean salsa. Then dust corn saute with additional chile powder and serve alongside salmon and salsa.

Serving size - 4oz fillet
Calories: 302 Total Fat: 11.5g Sat. Fat: 2g Fiber 7g Protein: 28g

Its the perfect dish to enjoy outside with this hot weather we are having!


  1. Oh the salmon sounds yummy...not so much the other stuff....I am a wuss.

  2. Thanks for the great recipe! I can't wait to try the salsa on our salmon tonight!

  3. Soooo delicious!! The corn sautee was like candy! My husband, 2 year old daughter, and I LOVED it! We barbequed to salmon to compliment the Tex Mex theme. Thanks again.

  4. So glad you liked it! And bbq salmon sounds like a great way to eat the corn saute. I will have to do that the next time.