Cajun Blackened Salmon
with roasted green beans & coconut rice and beans
Use Cajun / blackening season to amp up the flavor of simple ingredients, like salmon, rice, and green beans.
Smarts: Take advantage of frozen green beans outside of the summer green bean season.
Smarts: Take advantage of frozen green beans outside of the summer green bean season.
Proteins
Cuisines
Ingredients
Cajun Blackened Salmon:
- Butter - 1/2 Tbsp + 1 Tbsp
- Salmon - 1 1/4 lbs
- Cajun seasoning - 3/4 Tbsp
- Salt - 1/2 tsp
- Limes - 1/2 , sliced into wedges
Coconut Rice & Beans:
- Garlic - 2 cloves , minced
- Beans, kidney (14oz / 397g) - 1 can
- Coconut milk - 2/3 cup
- Bay leaves - 1
- Cajun or blackening spice - 1 tsp
- Rice, jasmine, uncooked - 2/3 cup
- Chicken stock - 1 cup
- Salt - 1/2 tsp
Roasted Green Beans with Cajun Spice:
- Green beans, frozen - 1 lb
- Oil, olive - 1 Tbsp
- Cajun or blackening spice - 1 tsp
Nutrition Facts
Amount Per Serving
Calories
568
Just a moment...
% Daily Value
Total Fat
22g
34%
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Saturated Fat
11g
54%
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Trans Fat
0g
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Cholesterol
71mg
24%
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Sodium
1143mg
48%
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Total Carbohydrate
52g
17%
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Dietary Fiber
10g
40%
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Sugars
5g
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Protein
41g
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Prep
- Garlic - Prep as directed. (Can be done up to 4 days ahead)
- Beans - Drain and rinse.
- Butter - Melt first half of butter in the microwave. 20 to 30 seconds should do.
- Salmon - Mix together Cajun spice and salt. Rinse and pat dry with paper towels. Brush melted butter onto salmon and sprinkle with seasoning.
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Make
- Preheat oven to 500F / 260C. Spread green beans out onto a sheet pan. Cover tightly with foil and then ‘steam’ in the oven for 5 minutes. Toss with olive oil and Cajun spice and roast for another 15 to 20 minutes, rotating and stirring beans once midway through. Depending on your oven, you may want to roast longer for crispier green beans - they should almost feel like green bean fries. Finish with salt and pepper fresh out of the oven.
- Heat a saucepan or Dutch oven or non-stick pot over medium-high heat for rice and beans. Pour in coconut milk, garlic, bay leaves, and Cajun spice. Bring to a simmer and then add rice, chicken stock, and salt. Cover and bring to a boil and then simmer for 15 to 20 minutes, until rice has absorbed all the liquid. Fold in beans. Season to taste with more salt and spices.
- Heat a skillet or non-stick pan over medium-high heat. Add second half of butter to pan. Tip pan to evenly distribute butter. Place seasoned salmon fillets flesh-side down and sear on each side for 2 to 3 minutes. Lower heat to medium, cover pan loosely with foil and cook for another 4 to 8 minutes, depending on thickness of salmon and desired level of doneness.
- Enjoy salmon with lime wedges and rice and green beans on the side.
Nutrition Facts
Amount Per Serving
Calories
568
Just a moment...
% Daily Value
Total Fat
22g
34%
Just a moment...
Saturated Fat
11g
54%
Just a moment...
Trans Fat
0g
Just a moment...
Cholesterol
71mg
24%
Just a moment...
Sodium
1143mg
48%
Just a moment...
Total Carbohydrate
52g
17%
Just a moment...
Dietary Fiber
10g
40%
Just a moment...
Sugars
5g
Just a moment...
Protein
41g
Just a moment...
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