Salmon Salad with Crispy White Beans

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This anti-inflammatory salmon salad with crispy white beans is a delicious meal that delivers big on flavor. Salmon is rich in omega-3 fatty acids, which are well-known for their anti-inflammatory properties, while the beans provide a nice texture and are a great source of fiber. A quick soy-sesame-ginger dressing completes this salad, perfect for lunch or dinner.

an image of the Anti-Inflammatory Salad with Roasted Salmon & Crispy White Beans
Credit:

Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley

  • Salmon provides omega-3 fatty acids for inflammation reduction and vitamin D for strong bones.
  • White beans are a quick way to add fiber and plant protein to your salad.
  • Massaging kale leaves makes them tender while infusing and distributing the dressing evenly.

Get ready to enjoy your new favorite dish: Salmon Salad with Crispy White Beans. Salmon is rich in omega-3 fatty acids, which help reduce inflammation while the white beans add a satisfying crunch and fiber, all served up on a bed of kale. Read on for our best tips and tricks for this salad, including how to get the kale as tender as possible!

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

  • We recommend using center-cut salmon here. It’s the thicker portion of the salmon fillet and will give you more uniform pieces. If the cubes are cut from the thinner tail portion, they may overcook easily. 
  • For nice browning on the salmon, we cook it near the bottom of the oven and move the pieces away from the center of the baking sheet. The bottom of the oven is hotter, as are the edges of the baking sheet; this gives the salmon pieces good color without overcooking them. 
  • Massaging the kale leaves softens their texture, making them more tender, and helps distribute and infuse the flavor of the dressing into the leaves. It’s best to use your (clean!) hands to massage the kale.

Nutrition Notes

  • Salmon isn’t just loaded with protein and inflammation-busting omega-3 fatty acids. It’s also one of nature’s best sources of vitamin D, a hard-to-get nutrient that’s key for strong bones and a healthy immune system.
  • Dark leafy greens like kale are one of the best foods for healthy blood pressure. Kale delivers a cocktail of blood pressure–lowering potassium, calcium, magnesium and vitamin C. To top it off, it also contains nitrates, natural compounds that relax and dilate your blood vessels.
  • White beans are a quick, convenient source of heart-friendly plant protein. They’re also an easy way to score fiber, a nutrient that we could all use more of for optimal heart and digestive health.
an image of the ingredients to make the Anti-Inflammatory Salad with Roasted Salmon & Crispy White Beans

Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley

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Ingredients

Original recipe (1X) yields 4 servings

  • 1 (15-ounce) can no-salt-added cannellini beans, rinsed and patted dry

  • 7 tablespoons extra-virgin olive oil, divided

  • ½ teaspoon crushed red pepper

  • teaspoon salt plus ½ teaspoon, divided

  • 1 pound skinless center-cut salmon fillet (about 1-inch thick), cut into 1-inch pieces

  • 2 tablespoons shichimi togarashi

  • 2 tablespoons rice vinegar

  • 2 tablespoons toasted sesame oil

  • 2 teaspoons reduced-sodium soy sauce

  • 1 teaspoon Dijon mustard

  • 1 clove garlic, grated on a microplane

  • ¼ teaspoon grated fresh ginger

  • 2 bunches lacinato kale, stemmed and coarsely chopped (about 8 packed cups)

  • 1 small red bell pepper, thinly sliced

  • 1 cup matchstick carrots

  • 2 large scallions, thinly sliced

Directions

  1. Preheat oven to 450°F with racks in top third and lower third positions. Toss rinsed beans, 2 tablespoons olive oil and ½ teaspoon crushed red pepper together on a small rimmed baking sheet until evenly coated; spread in an even layer. Roast on the top rack, stirring once halfway through, until browned and crispy, 20 to 25 minutes. Remove from oven; season with ⅛ teaspoon salt and set aside.

    an image of the white beans on a baking sheet

    Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley

  2. Toss salmon pieces, 2 tablespoons each shichimi togarashi and olive oil and the remaining ½ teaspoon salt together on a large rimmed baking sheet until evenly coated. Arrange along the outer edges of the baking sheet, evenly spaced apart. Roast on the bottom rack until browned and cooked through, about 8 minutes.

    an image of the salmon on a baking sheet

    Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley

  3. Meanwhile, whisk 2 tablespoons each rice vinegar and sesame oil, 2 teaspoons soy sauce, 1 teaspoon mustard, the grated garlic, ¼ teaspoon ginger and the remaining 3 tablespoons olive oil together in a large bowl; reserve ¼ cup of the vinaigrette for drizzling.

  4. Add chopped kale to the large bowl with the remaining vinaigrette. With clean hands, massage the mixture until softened and reduced in volume by about half, about 2 minutes. Toss in sliced bell pepper and 1 cup carrots until evenly coated.

    an image of the kale, bell pepper, and carrots

    Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley

  5. Divide the kale mixture among 4 bowls; top with salmon, crispy beans and ½ cup scallions. Drizzle with the reserved vinaigrette (1 tablespoon each).

    an image of the salads being assembled

    Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley

To make ahead

Make the dressing (Step 3) and refrigerate in an airtight container for up to 3 days.

Nutrition Information

Serving Size: 1 bowl

Calories 627, Fat 38g, Saturated Fat 6g, Cholesterol 60mg, Carbohydrates 33g, Total Sugars 4g, Added Sugars 0g, Protein 34g, Fiber 9g, Sodium 658mg, Potassium 811mg

Frequently Asked Questions

  • What is shichimi togarashi and what can I use instead?

    Shichimi togarashi is a flavorful spice blend commonly used in Japanese cuisine. It typically contains a mix of chile flakes, Sichuan peppercorns or sansho (for a numbing heat), dried orange peel, sesame seeds, nori (seaweed) and sometimes ginger. You can find it in well-stocked grocery stores, Asian markets or online. For a simple swap, combine chili powder and toasted sesame seeds. It won’t capture all the complexity of shichimi togarashi but will give your dish a similar kick.

  • What is lacinato kale and what can I use instead?

    Lacinato kale, also known as dinosaur kale or Tuscan kale, is a type of kale with long dark green leaves and a textured surface. The sturdy leaves lend themselves well to cooking or salads, where the leaves are broken down by massaging. That being said, any type of kale or even a mix will work well here.

EatingWell.com, December 2024

Additional reporting by
Alex Loh
Square Headshot of Alex Loh
Alex Loh is EatingWell's food editor. As part of the food team, she creates healthy, delicious recipes for the EatingWell audience. Alex also writes informative food and cooking articles that range from how to store ground beef to the best picks from Trader Joe's. Alex conducts product and taste tests to find the best options, from salad spinners to salsas.
and
Hilary Meyer
Hilary Meyer
Hilary Meyer is a recipe developer, tester, and content creator. After graduating from culinary school, she started working the EatingWell Test Kitchen in 2006, developing and testing recipes.