Salmon with white bean mash

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Salmon with white bean mash

(18) Rate it

  • 0:10 Prep
  • 0:15 Cook
  • 4 Servings
  • Capable cooks

Make a habit of eating more fresh fish – your heart and brain will thank you.

Featured in
Lower cholesterol recipes, Main recipes

Ingredients

  • 1 tablespoon olive oil
  • 2 garlic cloves, crushed
  • 1 teaspoon ground cumin
  • 1 teaspoon finely grated lemon rind
  • 2 x 400g cans cannellini beans, rinsed, drained
  • 1 tablespoon fresh lemon juice
  • 1 cup fresh continental parsley leaves
  • 1 small red onion, halved, thinly sliced
  • 1 tablespoon salted baby capers, rinsed, drained
  • Olive oil spray
  • 4 (about 125g each) skinless salmon fillets
  • Steamed green round beans, to serve

Method

  • Step 1
    Heat the oil in a medium saucepan over medium heat. Add the garlic, cumin and lemon rind and cook, stirring, for 30 seconds or until aromatic. Add the cannellini beans and lemon juice, and cook for 2 minutes. Use a fork to coarsely crush. Set aside and cover to keep warm.
  • Step 2
    Combine the parsley, onion and capers in a small bowl.
  • Step 3
    Heat a large non-stick frying pan over medium-high heat. Spray with oil. Cook the salmon for 3-4 minutes each side for medium or until cooked to your liking.
  • Step 4
    Divide the bean mixture among serving plates. Top with the salmon and the parsley mixture. Serve with green beans.

  • Diabetes friendly
  • High protein
  • Low carb
  • Low kilojoule
  • Low sugar
  • Lower gi

Nutrition

  • 1863 kj

    Energy

  • 19g

    Fat Total

  • 4g

    Saturated Fat

  • 9g

    Fibre

  • 40g

    Protein

  • 81mg

    Cholesterol

  • 437.36mg

    Sodium

  • 2g

    Carbs (sugar)

  • 27g

    Carbs (total)

All nutrition values are per serve

Notes

  • Author: Chissy Freer
  • Image credit: Steve Brown
  • Publication: Australian Good Taste

Source: taste.com.au

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