30-Minute Heart-Healthy Meals

Seared Salmon with White Bean Puree

Makes: 4 servings

For salmon

4 6- to 8-ounce salmon fillets

Salt and freshly ground black pepper

2 teaspoons canola or grape-seed oil

For bean puree

2 15-ounce cans organic white beans (Great Northern, cannellini, or navy beans)

4 tablespoons extra virgin olive oil

4 tablespoons chopped parsley

2 garlic cloves, crushed

4 tablespoons fresh lemon juice

Salt and freshly ground black pepper

1 lemon, cut into wedges, for serving

Preheat the broiler. Rinse the beans briefly under running water; drain well. Combine them with oil, parsley, garlic, and lemon juice in a food processor and pulse to form a coarse puree. Transfer to a bowl, and season with salt and pepper. Pat the salmon fillets dry with a paper towel. Season the skin side with salt and pepper. Pour the oil into a medium ovenproof, nonstick skillet and place it over medium-high heat. When the oil is hot, add the salmon, skin side down. Cook for 4 minutes, until a crust forms on the bottom. The top will still be raw. Remove the pan from the heat. Broil fillets for 3 to 4 minutes, or until the tops are sizzling and the fish is medium rare. Spoon the bean puree onto serving plates, and place the salmon on top. Serve with lemon wedges. (Note: The leftover puree makes an excellent sandwich spread or crostini topping.)

Nutrition facts per serving: 540 calories, 53g protein, 22g carbohydrate, 26g fat (4g saturated), 7g fiber.