Tuscan White Bean and Salmon Stew

Flaky salmon fillets gently simmered in a savory garlic-tomato broth with tender cannellini beans and kale, served with warm crusty Italian bread.

• Prep: 20 min
• Cook: 25 min
• Total: 45 min
• Servings: 4
• Cuisine: Italian
• Difficulty: Easy

Dietary

• Dairy-Free
• Nut-Free
• Egg-Free
• Soy-Free
• Pescatarian
• High-Protein
• Low-Sugar
• Low-Saturated-Fat
• Low-Cholesterol
• Low-Calorie

Tags

• sauté
• comfort food
• healthy
• fresh

Ingredients

• 1 pound salmon fillet (skinless, cut into bite-sized pieces)
• 1 can cannellini beans (15 oz, drained and rinsed)
• 1 can diced tomatoes (14.5 oz)
• 2 cup Tuscan kale (stems removed, chopped)
• 1 yellow onion (diced)
• 4 clove garlic (minced)
• 2 tablespoon olive oil (extra virgin)
• 1 whole Italian bread (sliced)
• 1 teaspoon dried oregano (dried)
• 1 teaspoon salt
• 0.5 teaspoon black pepper (ground)

Instructions

1. Heat 2 tablespoons olive oil in a large Dutch oven over medium heat. Add diced yellow onion and minced garlic, sautéing for 5 minutes until soft and translucent.
2. Add 1 can diced tomatoes, 1 can cannellini beans, dried oregano, 1 tsp salt, 1/2 tsp black pepper, and 2 cups water. Bring to a simmer for 10 minutes to allow flavors to meld.
3. Stir in chopped Tuscan kale and gently add salmon fillet pieces into the simmering broth. Cover and cook for 8 minutes until kale is tender and salmon flakes easily with a fork and reaches an internal temperature of 145 degrees F.
4. Toast sliced Italian bread under the broiler for 2 minutes until golden. Serve hot stew in bowls alongside warm toasted bread.

Notes

Keep salmon pieces generous so they reheat gently without breaking apart.

Nutrition (per serving)

• Calories: 480
• Protein: 32 g
• Carbohydrates: 42 g
• Fat: 19 g
• Fiber: 7 g
• Sodium: 620 mg
• Saturated Fat: 3 g
• Sugar: 4 g
• Cholesterol: 65 mg