Colorful meal features shallots, beans, carrots


November 08, 2006|By Linda Gassenheimer | Linda Gassenheimer,McClatchy-Tribune

Treat yourself and family with this colorful fall dinner. Salmon fillets are baked and topped with a black-olive-and-shallot sauce. It's served with black beans and orange carrots. The tastes and textures are a treat. Diane Goodman, Miami caterer and author of The Plated Heart, suggested this festive meal in a recent interview. It's full of flavor and fun and only takes a few minutes to make.

The trick to cooking this salmon is to make sure the oven is at the right temperature before putting in the fish. To save time, the shallots and olives can be chopped and mixed with the oil-and-vinegar dressing in the food processor. Remove the sauce and set aside. Do not wash the bowl, and add a slicing disc to the processor. Slice the carrots for the side dish.

Linda Gassenheimer writes for the Miami Herald, which supplied the recipes and the nutritional analyses.

Festive Black Beans

-- Serves 2

1 cup sliced carrots

2 cups water

1 1/2 cups canned black beans, rinsed and drained

1 teaspoon olive oil

1/4 teaspoon ground cumin

salt and freshly ground black pepper

Add carrots and water to a saucepan and bring to a boil. Cook 3 minutes. Add the beans and cook 2 to 3 more minutes. The carrots should be cooked and the beans warm. Drain, leaving about 2 tablespoons water, and add the olive oil, cumin and salt and pepper to taste.

Per serving: 228 calories, 3 grams fat, 1 gram saturated fat, 0 milligrams cholesterol, 12 grams protein, 40 grams carbohydrate, 9 grams fiber, 27 milligrams sodium

Roasted Salmon With Black Olive-Shallot Vinaigrette

-- Serves 2

olive-oil spray

3/4 pound salmon fillet

salt and freshly ground black pepper

8 pitted black olives, coarsely chopped

1/2 medium shallot, finely chopped (about 2 teaspoons)

3 tablespoons low-fat oil-and-vinegar dressing

Heat oven to 350 degrees. Line a baking sheet with foil and spray with olive-oil spray. Place salmon on the foil and spray with olive oil.

Sprinkle with salt and pepper to taste. Place in oven and bake 15 minutes.

Meanwhile, mix olives and shallots with the dressing. Set the vinaigrette aside at room temperature while salmon is baking.

Cover salmon with vinaigrette while salmon is still warm.

Per serving: 313 calories, 18 grams fat, 2 grams saturated fat, 96 milligrams cholesterol, 34 grams protein, 3 grams carbohydrate, 1 gram fiber, 395 milligrams sodium

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