Salmon and Green Beans with Pomegranate Vinaigrette and High Intensity KettleBell Workout

Today’s recipe is a simple pan seared salmon with a side of sautéed green beans, tossed in a flavorful pomegranate vinaigrette with sliced almonds and tart dried cranberries. You can have this on your table in less than 15 minutes. That’s a plus for a busy night!

Simple, fast, delicious, and healthy. This will fuel your body and enhance your week of working out. 
I have been a little attached to my cast iron skillet for a while. But not long ago I purchased a Green Pan. I didn’t anticipate liking it very much…my cast iron skillet is a kitchen workhorse.

 But I love it! 
It is a great pan to use for my Protein Pancake. And for salmon…it was fantastic! A perfect crisp, golden crusty top without using very much butter or olive oil. There is absolutely no sticking!
When it says nonstick…it means it’s NONSTICK! That is so important when cooking any kind of fish.

Using a non stick pan will enable you to use less oil or butter. You can definitely bake this in the oven, but I prefer the pan searing method to get a beautiful golden crust on top. It’s just seals in the moisture too! When you order salmon at most restaurants they ‘cook the snot out of it” (that’s what my Mom would say). It is usually beyond dry. Below I will share my technique for moist salmon. Have fun!

Here’s how it’s done:

Yield: 2 servings
Prep and Cook time: approximately 15 minutes

For the Salmon:

14-16 oz Fresh Salmon cut into two serving pieces. You can eat less; we were hungry.
              (Frozen will work, just thaw it out)

kosher salt and cracked black pepper to taste
1 tsp butter, unsalted
1 tsp extra virgin olive oil
squeeze of lemon

2 cups Green Beans, Fresh or Frozen
(I used frozen)
1/4 cup chicken stock or vegetable stock
1 tsp honey
2 tsp Pomegranate infused balsamic vinegar
1 tsp butter
1 tbsp sliced almonds
1 tbsp dried cranberries
kosher salt and cracked black pepper to taste

 1. Heat your nonstick skillet to a medium-high heat, but lean more on the high end.

     (for example, I have glass flat top range and the heat levels are 1-10. I set my burner on 8)

 2. Pat your fish dry with a couple of paper towels, this is very important.
     Water moisture on fish or meat will prohibit the crisp sear you are looking for.
     It will likely just steam and you won’t get that beautiful golden brown crust.

 3. Sprinkle kosher salt and cracked black pepper on your salmon.
4.  Add the butter and oil to your pan, the butter will “foam” and then the bubbles will 
     subside…now add your salmon to the hot pan, Flesh Side Down.
     Let it cook untouched for about 3-4 minutes.
     You will notice if you look at the edges, they will begin to look opaque.      

5.  Next,  you will want to turn your salmon over carefully with either tongs or a spatula.      
     Careful not to splash any hot butter or oil onto yourself. 

     The skin side will sputter a bit,  so take caution

6.  Let it cook on the skin side for another 3-4 minutes. Next, lower heat to medium-low,          cover with a lid and cook for 1 minute. Remove from heat and let it rest covered for 5          minutes. This will cook it through without drying it out. 
     You will have an incredibly moist piece of salmon.

     Remove to serving plate and squeeze a little lemon juice over if desired.

Nutrition for Salmon:
415 calories
45g protein
25g fat
0 carbohydrates

Green Beans and Pomegranate Vinaigrette:

I used 1 bag of frozen, microwave steamable green beans
Steam for 5 minutes according to package directions

In a saute pan:

1   Add the butter, green beans, and chicken stock. Simmer on Medium-High for about 3 minutes,
     tossing often.

2   Drizzle honey over the green beans, add the pomegranate balsamic vinegar, almonds, cranberries,
     salt and pepper, toss to coat and cook for about 2 more minutes. Toss again and serve.

The tartness of the vinegar and cranberries help to balance the fattiness of the salmon.
It’s a quick easy weeknight meal. Hope you get to try it out and let me know if you enjoyed it!

Nutrition for Green Beans:
90 calories
3g protein
2g fat
18g carbohydrates

Today’s Workout:

Full Length KettleBell Workout 

This is a high intensity workout. And this morning when it got to round three I felt, as my husband said, “Soul Crushed.”

Melody