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 Mexican salmon casserole. Plated. |
 Ready for the oven. |
 Pinto beans; diced tomatoes, diced jalapenos; diced green chili; and pressed garlic. |
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This is one of my “what do I have" meals. I usually have frozen wild caught salmon (bought at Sam's), Quinoa, Hatch jalapeños, Hatch Green Medium (heat) Chili, and pinto beans; hanging around. Any type of protein is good for the base including tofu. When we want tofu I buy "extra firm" and press the water out, using a flat dish. We have several types of dry beans in the pantry but no pintos that night so I substituted a can of low-sodium pintos. I bake the meal in the oven at 425 until the salmon fillets flakes.
Enjoy the meal. Mangia.
Ингредиенты
- 1 cup Quinoa
- Three individual fresh frozen salmon fillets.
- 1 can of low sodium pinto beans — undrained
- 2 jalapeños (deveined and seeded) — diced
- 5 heaping tbs of pre-roasted/skinned medium green chili — we don't remove those seeds. I buy the one pound frozen packets once we run out of the fresh roasted
- 1 medium onion (white or yellow, doesn't matter) — chopped
- 3 medium fresh tomatoes — diced
- .5 tbs red chili powder
- 1 tsp dried cumin
- 2 garlic cloves - pressed
- Extra Virgin Olive Oil ("EVOO"), dried cumin, garlic powder, onion powder, sea salt, red chili powder and black pepper (all as in step 1)
Инструкции
- Put the cup of Quinoa into medium sauce pan ratio is one cup Quinoa to two cups water. Bring to boil and simmer until most of liquid evaporates. Turn burner to low and cover.
- Defrost the salmon and lightly rinse. Pat dry, slightly oil and sprinkle on cumin, garlic powder, onion powder, sea salt, red chili powder and black pepper. Set aside.
- Lightly oil the bottom and sides of a medium size oven-proof baking dish (Sorry, mine is not marked). Set aside.
- Rinse the jalapeños. Slice off the stem. De-seed, de-vein and dice the jalapeno's. I use a food preparation grade glove to rinse and process the jalapeños. A hand-held corer works the best for me.
- Preheat oven to 425.
- Chop the onion, rinse and dice the tomatoes and peel the garlic cloves.
- Add a couple swirls of EVOO to a saute pan and move the pan to coat the bottom, place on burner and heat (medium to medium high).
- Transfer the jalapeños, onion and green chili into the saute pan. Stir a couple times, after 4-5 minutes add the diced tomatoes (and all the juice) and un-drained can of pinto beans. Stir.
- Add the red chili powder and cumin. Press the garlic on top of the ingredients, stir to incorporate. Saute for another two to three minutes. Move the pan to a cool burner.
- Pour the mix into the baking dish and top with the salmon fillets.
- Bake at 425. Meal is ready once the salmon flakes (about 12 to 15 minutes). I check frequently at the 8 minute mark. Remove from oven.
- Plate the Quinoa. Then ladle in the mix and top with salmon.
- Ready to eat and enjoy.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 554g | |
| Recipe makes 3 servings | |
| Calories 793 | |
| Calories from Fat 286 | 36% |
| Total Fat 31.86g | 40% |
| Saturated Fat 6.79g | 27% |
| Trans Fat 0.0g | |
| Cholesterol 109mg | 36% |
| Sodium 582mg | 24% |
| Potassium 1763mg | 50% |
| Total Carbs 68.56g | 18% |
| Dietary Fiber 13.3g | 44% |
| Sugars 4.79g | 3% |
| Protein 57.51g | 92% |
Комментарии
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