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Photo:Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
Active Time:30 minsTotal Time:55 minsServings:4
Active Time:30 mins
Active Time:
30 mins
Total Time:55 mins
Total Time:
55 mins
Servings:4
Servings:
4
Jump to recipeGet ready to enjoy your new favorite dish:Salmon Salad with Crispy White Beans. Salmon is rich in omega-3 fatty acids, which help reduce inflammation while the white beans add a satisfying crunch and fiber, all served up on a bed of kale. Read on for our best tips and tricks for this salad, including how to get the kale as tender as possible!Tips from the EatingWell Test KitchenThese are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!We recommend using center-cut salmon here. It’s the thicker portion of the salmon fillet and will give you more uniform pieces. If the cubes are cut from the thinner tail portion, they may overcook easily.For nice browning on the salmon, we cook it near the bottom of the oven and move the pieces away from the center of the baking sheet. The bottom of the oven is hotter, as are the edges of the baking sheet; this gives the salmon pieces good color without overcooking them.Massaging the kale leaves softens their texture, making them more tender, and helps distribute and infuse the flavor of the dressing into the leaves. It’s best to use your (clean!) hands to massage the kale.Nutrition NotesSalmonisn’t just loaded with protein and inflammation-busting omega-3 fatty acids. It’s also one of nature’s best sources of vitamin D, a hard-to-get nutrient that’s key for strong bones and a healthy immune system.Dark leafy greens likekaleare one of the best foods for healthy blood pressure. Kale delivers a cocktail of blood pressure–lowering potassium, calcium, magnesium and vitamin C. To top it off, it also contains nitrates, natural compounds that relax and dilate your blood vessels.White beansare a quick, convenient source of heart-friendly plant protein. They’re also an easy way to score fiber, a nutrient that we could all use more of for optimal heart and digestive health.Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
Jump to recipe
Get ready to enjoy your new favorite dish:Salmon Salad with Crispy White Beans. Salmon is rich in omega-3 fatty acids, which help reduce inflammation while the white beans add a satisfying crunch and fiber, all served up on a bed of kale. Read on for our best tips and tricks for this salad, including how to get the kale as tender as possible!Tips from the EatingWell Test KitchenThese are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!We recommend using center-cut salmon here. It’s the thicker portion of the salmon fillet and will give you more uniform pieces. If the cubes are cut from the thinner tail portion, they may overcook easily.For nice browning on the salmon, we cook it near the bottom of the oven and move the pieces away from the center of the baking sheet. The bottom of the oven is hotter, as are the edges of the baking sheet; this gives the salmon pieces good color without overcooking them.Massaging the kale leaves softens their texture, making them more tender, and helps distribute and infuse the flavor of the dressing into the leaves. It’s best to use your (clean!) hands to massage the kale.Nutrition NotesSalmonisn’t just loaded with protein and inflammation-busting omega-3 fatty acids. It’s also one of nature’s best sources of vitamin D, a hard-to-get nutrient that’s key for strong bones and a healthy immune system.Dark leafy greens likekaleare one of the best foods for healthy blood pressure. Kale delivers a cocktail of blood pressure–lowering potassium, calcium, magnesium and vitamin C. To top it off, it also contains nitrates, natural compounds that relax and dilate your blood vessels.White beansare a quick, convenient source of heart-friendly plant protein. They’re also an easy way to score fiber, a nutrient that we could all use more of for optimal heart and digestive health.Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
Get ready to enjoy your new favorite dish:Salmon Salad with Crispy White Beans. Salmon is rich in omega-3 fatty acids, which help reduce inflammation while the white beans add a satisfying crunch and fiber, all served up on a bed of kale. Read on for our best tips and tricks for this salad, including how to get the kale as tender as possible!
Tips from the EatingWell Test Kitchen
These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!
Nutrition Notes
Cook Mode(Keep screen awake)Ingredients1(15-ounce) canno-salt-added cannellini beans, rinsed and patted dry7tablespoonsextra-virgin olive oil, divided½teaspooncrushed red pepper⅛teaspoonsaltplus½teaspoon, divided1poundskinless center-cutsalmon fillet(about 1-inch thick), cut into 1-inch pieces2tablespoonsshichimi togarashi2tablespoonsrice vinegar2tablespoonstoasted sesame oil2teaspoonsreduced-sodium soy sauce1teaspoonDijon mustard1clovegarlic, grated on a microplane¼teaspoongratedfresh ginger2buncheslacinato kale, stemmed and coarsely chopped (about8packed cups)1smallred bell pepper, thinly sliced1cupmatchstickcarrots2largescallions,thinly sliced
Cook Mode(Keep screen awake)
Ingredients
1(15-ounce) canno-salt-added cannellini beans, rinsed and patted dry
7tablespoonsextra-virgin olive oil, divided
½teaspooncrushed red pepper
⅛teaspoonsaltplus½teaspoon, divided
1poundskinless center-cutsalmon fillet(about 1-inch thick), cut into 1-inch pieces
2tablespoonsshichimi togarashi
2tablespoonsrice vinegar
2tablespoonstoasted sesame oil
2teaspoonsreduced-sodium soy sauce
1teaspoonDijon mustard
1clovegarlic, grated on a microplane
¼teaspoongratedfresh ginger
2buncheslacinato kale, stemmed and coarsely chopped (about8packed cups)
1smallred bell pepper, thinly sliced
1cupmatchstickcarrots
2largescallions,thinly sliced
Directions
Preheat oven to 450°F with racks in top third and lower third positions. Toss rinsed beans, 2 tablespoons olive oil and ½ teaspoon crushed red pepper together on a small rimmed baking sheet until evenly coated; spread in an even layer. Roast on the top rack, stirring once halfway through, until browned and crispy, 20 to 25 minutes. Remove from oven; season with ⅛ teaspoon salt and set aside.
Toss salmon pieces, 2 tablespoons each shichimi togarashi and olive oil and the remaining ½ teaspoon salt together on a large rimmed baking sheet until evenly coated. Arrange along the outer edges of the baking sheet, evenly spaced apart. Roast on the bottom rack until browned and cooked through, about 8 minutes.
Meanwhile, whisk 2 tablespoons each rice vinegar and sesame oil, 2 teaspoons soy sauce, 1 teaspoon mustard, the grated garlic, ¼ teaspoon ginger and the remaining 3 tablespoons olive oil together in a large bowl; reserve ¼ cup of the vinaigrette for drizzling.
Divide the kale mixture among 4 bowls; top with salmon, crispy beans and ½ cup scallions. Drizzle with the reserved vinaigrette (1 tablespoon each).
To make aheadMake the dressing (Step 3) and refrigerate in an airtight container for up to 3 days.
To make ahead
Make the dressing (Step 3) and refrigerate in an airtight container for up to 3 days.
Nutrition InformationServing Size: 1 bowlCalories 627, Fat 38g, Saturated Fat 6g, Cholesterol 60mg, Carbohydrates 33g, Total Sugars 4g, Added Sugars 0g, Protein 34g, Fiber 9g, Sodium 658mg, Potassium 811mg
Nutrition Information
Serving Size: 1 bowlCalories 627, Fat 38g, Saturated Fat 6g, Cholesterol 60mg, Carbohydrates 33g, Total Sugars 4g, Added Sugars 0g, Protein 34g, Fiber 9g, Sodium 658mg, Potassium 811mg
Serving Size: 1 bowl
Calories 627, Fat 38g, Saturated Fat 6g, Cholesterol 60mg, Carbohydrates 33g, Total Sugars 4g, Added Sugars 0g, Protein 34g, Fiber 9g, Sodium 658mg, Potassium 811mg
Frequently Asked Questions
Shichimi togarashi is a flavorful spice blend commonly used in Japanese cuisine. It typically contains a mix of chile flakes, Sichuan peppercorns or sansho (for a numbing heat), dried orange peel, sesame seeds, nori (seaweed) and sometimes ginger. You can find it in well-stocked grocery stores, Asian markets or online. For a simple swap, combine chili powder and toasted sesame seeds. It won’t capture all the complexity of shichimi togarashi but will give your dish a similar kick.
EatingWell.com, December 2024
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Alex Loh
andHilary Meyer
Hilary Meyer
