Sauteed Salmon over Black Bean/Mango/Pineapple "Slaw" & Steamed Broccoli – $2.80

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Published on August 01, 2011 with 4 Comments

(Sorry, this was an old post. It’s not nearly as interesting to read without all the photos.)

This simple meal is a perfect example of how healthy, delicious food can be easy on your pocket! For under $3 I prepared a filling meal with protein, calcium, iron, magnesium, vitamin A, vitamin C and plenty of cancer-fighting ingredients.


I spent about 20 minutes in prep time, which may seem like a lot of time for some of you in a rush. However, I can’t even tell you how nice it is to spend that time making your own food with your own hands, then taking a giant bite of healthy goodness!

In a bowl, combine a handful of chopped pineapple, a handful of chopped mango, a handful of black beans, a handful of chopped green peppers and a handful of tomatoes. Use what’s appropriate- if you love green peppers, or another veggie/fruit for that matter, use as much as you want. To the bowl, add a few splashes of red wine vinegar, a small amount of olive oil, a hint of cumin, salt and pepper. You’ll love how the vinegar, mango and pineapple give a bright burst of flavor. Set bowl aside while preparing the rest.

Chop up a large portion of broccoli (at least half of the size of your dinner plate) and put it in a small pot. Add a healthy splash of water, cover, and put it on high heat for just a few minutes. Listen, broccoli is one of those things you can’t undercook. If you hate broccoli, it’s probably because you’ve always had it frozen or overcooked! By the time you’re ready to eat it, the “leaves” should still be bright green and the “trunk” should be firm.

There are a few ways to cook your salmon. My preferred method is to use a cast iron pan. If you have a cast iron pan, heat it up on the stove till it’s very hot. Add a few teaspoons of olive oil. Season the salmon front and back with salt, pepper, and whatever spices you prefer. Add your salmon to the pan, and stick the pan directly in an oven that is set to Broil. Cook for just a few minutes until the top is a light pink and the juices are flowing out. DON’T flip the salmon! It is by far the fluffiest, most delicious way I’ve ever had this fish.

If you don’t have a cast iron pot, you can either steam it or saute it. Tonight I sauteed it because I was in a new kitchen and didn’t have a cast iron pan. Simply put your seasoned salmon directly on a hot, greased, non-stick pan. When you’re cooking salmon, or just about any meat, you can usually see wen it is cooked halfway be just looking at it. With salmon, once you see the white/light pink reach the center from a side angle, flip it and cook it the same amount of time as the first side. Remember that the meat continues to cook even when it’s off the pan, so don’t overcook it!

And that’s it. Let me know if you try this “recipe”, what you liked or didn’t like about it, or your own ingredients you added according to your preferences.

Oh, and for those of you who don’t believe that this meal could have cost $2.80, I’m adding a list of the food below. Outside of the parenthesis is the cost for the ingredient in “bulk”, and the cost inside the parenthesis is the approximate cost for the portions I used.

Pineapple $1.99 ($.25)
Black Beans $.59 ($.10)
Broccoli $1.69 ($.85)
Salmon $1
Green Peppers $1.69  ($.20)
Tomatoes $1.69 ($.20)
Mango $1 ($.20)

About Ande Truman

Ande Truman

Ande has made mistakes in the kitchen since she could reach the countertop. From a restaurant head cook, to cooking meals for friends, to her own solo plate, experimenting & learning drives her. She's also a freelance graphic & web designer, photo/videographer, guitar player and wanderlust-er. In her spare time, she works a full-time 8 to 5 cubicle job. She's the creator of Broke & Healthy.

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Categories: Asian, Black Beans, Broccoli, Latin, Main Dishes, Mango, Peppers, Pineapple, Recipes, Salmon

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4 Comments

There are currently 4 Comments on Sauteed Salmon over Black Bean/Mango/Pineapple "Slaw" & Steamed Broccoli – $2.80. Perhaps you would like to add one of your own?

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  1. We had this for dinner, minus the tomatoes and plus a chopped green onion I had. It was good! Fresh pineapple for dinner = very popular. I tried the cast iron pan and it took a little longer than I expected – but my salmon might not have been completely thawed. :) Thanks for the idea!

  2. It LOOKS good, but I'm reserving my opinion until someone prepares it for me to try.

  3. OK, I'm going to try it when I get the ingredients. Can't wait to try cooking the salmon that way… but I might skip the tomatoes since it's winter. It looks wonderful!

  4. Nice! This is what we're talking about. Good jorb!

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