Baked Salmon with Loaded Green Beans

If you're trying to add more fish to your diet, this Baked Salmon with Loaded Green Beans is terrific tasting and under 200 calories. A total win for me. Along with other small portion meals during the day, I can to stick to my daily caloric and macro nutrient goal.

When following a meal plan based on macronutrients, it's important to provide the right balance of protein, carbohydrates and fats. Salmon will be the protein portion of the meal at 4 ounces per serving and I am going to do a loaded green beans dish as the larger portion. Now, when you thing of loaded as in a loaded potato, don't get too exited! You won't find cheese or sour cream in this dish. I have however, tossed in a fair amount of bacon and definitely some yellow onion for taste and extra volume.

Before we continue, I wanted to point out a couple things and take into consideration that this meal is based on a Calorie Counting method. The nutrition is sound but may not suite your caloric needs.

1. I often combine or 'stack' these small portion menu items to create a solid, satisfying meal, so don't fret about having a full tummy. And that, (stacking meals) will be discussed in a seperate future blog post and video.

2. Season to your taste and go wild and experiment with your own flavors. But, beware of just how many calories are in sauces and dressings. It is really suprising , but one tablespoon of some condiments or oils can increase the calories in your meal by as much as 100 or more.

3. I love salmon but it isn't a favorite protein for many people. Your protein substitute can lean beef, chicken, pork or other kinds of fish-even a vegetarian /plant based substitute would work.

4. When prepping, I usually go with the same meat for the work week. Changing up the lunch menu with more than one cooked protein a week can be a hassle.
   

Baked Salmon with a Loaded Green Bean side

Follow these ingredients as closely as you feel comfortable or go off-grid entirely! The most important things you can do is use a food scale and measuring cups and spoons to get an accurate picture of your calorie intake.

Salmon:

• 1 medium sized salmon fillet

• 1 tsp. seasoned salt (I like Citrus Dill)

• Black pepper to taste

• Spriz of Pam Olive Oil Cooking Spray

• Any type of Seafood Seasoning (mine contains red pepper, black pepper, bay leaves, paprika, cloves, allspice, ginger, cardamom, and cinnamon, and garlic)

• Lemon wedges

Green Beans:

• 14 oz frozen or fresh green beans ( you can also use canned grean beans also)

• 1 slice of cooked bacon, cut into small pieces

• 1 small yellow onion, diced

• Salt and pepper to taste

Directions

1. Preheat oven to 375 degrees(F). Line baking sheet with foil and spritz with cooking spray.

2. Place salmon skin side down and season with above seasonings or to taste.

3. Place in oven on middle rack-baking for 25-30 minutes. Salmon should flake easily with a fork.

4. While Salmon is baking, place cut bacon in medium sized sauce pan and cook until translucent.

5. Add onions to bacon and continue cooking until done.

6. Add green beans and cook until hot and tender.

After salmon is baked, I let cool for 5 minutes, then I cut into 4 oz. fillets. Garnish each with small wedge of lemon. Add one fillet and 8 oz. of green beans to designated airtight meal containers. Store in refrigerator until ready to heat and serve.

This recipe is quick and easy to make, and is very low calorie and nutritious. I try to have fish about twice a week due to the omega-3-fatty acids we all need. Let me know how this turns out for you and any additions you have made for variety.