Pan-Seared Salmon with Warm Cannellini-Barley Pilaf

Crisp-skinned salmon fillets served over a tender pearl barley, white bean, and broccoli medley seasoned with thyme and garlic.

• Prep: 15 min
• Cook: 30 min
• Total: 45 min
• Servings: 4
• Cuisine: American
• Difficulty: Easy
• Cost: $7.22/serving

Dietary

• High-Protein
• High-Fiber
• Halal
• Low-Sugar
• Low-Saturated-Fat

Tags

• sauté
• healthy

Ingredients

• 1.5 pound salmon fillet (cut into 4 portions)
• 1 cup pearl barley (quick-cooking)
• 2 cup chicken broth (low-sodium)
• 1 can cannellini beans (drained and rinsed)
• 4 cup broccoli florets (chopped)
• 2 tablespoon olive oil
• 1 teaspoon dried thyme
• 1 teaspoon garlic powder
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper (ground)

Instructions

1. In a medium saucepan, combine quick-cooking pearl barley and low-sodium chicken broth with half the salt. Bring to a boil, cover, reduce heat to low, and simmer for 20 minutes until tender.
2. Steam broccoli florets in a covered skillet with 2 tablespoons of water for 4 minutes until tender-crisp. Fold the steamed broccoli and drained cannellini beans into the cooked barley along with dried thyme and garlic powder.
3. Season the salmon fillets with the remaining salt and black pepper.
4. Heat olive oil in a large skillet over medium-high heat. Place salmon fillets skin-side down and sear for 4 to 5 minutes, flip, and cook an additional 3 to 4 minutes until the fish flakes easily with a fork and registers 145°F.
5. Serve each seared salmon fillet over a generous portion of the warm cannellini-barley pilaf.

Notes

When reheating, warm the pilaf thoroughly first, then gently reheat the salmon to retain moisture.

Nutrition (per serving)

• Calories: 644
• Protein: 47.3 g
• Carbohydrates: 50.2 g
• Fat: 29.9 g
• Fiber: 14.5 g
• Sodium: 1056 mg
• Saturated Fat: 4.8 g
• Sugar: 2.7 g
• Cholesterol: 98 mg