If you were to look in my pantry on any given day you would almost always find a can of beans and a can of wild-caught salmon.  On those days when I need to whip up lunch in a flash these two things come in real handy!  Why salmon instead of tuna?  While tuna in limited quantities is safe to eat, I tend to err on the side of caution and opt for salmon whose mercury levels are so low they are undetectable (fda.gov).  Since canned tuna and salmon are almost indistinguishable in taste I get all the benefits that salmon has to offer (Omega-3 fatty acids, Calcium and Iron) without sacrificing taste.  If you can’t come to terms with parting with your tuna then simply replace the salmon in the recipe with a can of tuna - just make sure to limit your intake to one can or less a week.

Ingredients:

  • 1/2 cup red onions, diced
  • 1 tbsp apple cider vinegar
  • 1 can (6 ounces) wild or ocean caught salmon, drained
  • 1 can (15 ounce) cannellini or white beans, rinsed and drained
  • 1/4 cup chopped fresh arugula or parsley
  • salt, pepper and olive oil to taste

Preparation:

  1. Add the salmon and beans to a large bowl and stir to combine.
  2. Add onions, arugula and vinegar and mix well.
  3. Taste the salad and add in salt and pepper to taste.  If the salad is a little dry add in a splash of olive oil.  If the salad needs more acidity add more vinegar.
  4. Chill salad before serving.

Nutritional Info:

Makes 2 servings.

Nutrients per serving:  Calories: 237, Cal. from Fat: 18, Total Fat: 2g, Sat. Fat: 0g, Carbs: 33g, Fiber:11.5g, Sugars: 1.5g, Protein: 27g, Sodium: 271.5mg, Chol: 34mg

Notes:

Store leftovers in an airtight container in the fridge for up to 3 days.

If you want to spice the salad up you can add a dash or two of Tabasco sauce or even a pinch of red pepper flakes.  Make sure you let the salad chill before serving. This is one of those salads where the longer it sits the better the flavors are.

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