CREAMY BUTTERBEAN SALMON
This one-pot creamy salmon recipe will give you all the nourishment you need after a long day. It’s packed with fibre, protein, omega-3s and so much comfort.
Makes: 2 servings
Total Time: 30 min
INGREDIENTS
2 salmon fillets
2 tsp olive oil
1 courgette, thinly sliced
1 tin or jar butterbeans, including stock*
1 heaped tsp Mustard
100ml milk (I use oat)
Sprinkle of freshly grated nutmeg
Large handful of kale or spinach
Handful of fresh herbs (I used parsley and dill)
2 tbsp soft cream cheese (use mascarpone)
Salt and pepper
Wholegrain bread to serve
*If you don’t like the stock from the beans, drain them and use 200ml veggie stock instead
METHOD
Season the salmon fillets. In a large deep frying pan, heat 1 tsp oil on medium-high heat and fry the salmon on each side for 3-4 minutes until just cooked through. Remove from the pan and set aside.
In the same pan, add the remaining oil and saute the courgettes on medium heat until lightly golden. Add the butterbeans with their stock, milk, mustard, nutmeg and kale, fresh herbs and give it a big stir. Bring to the boil and then lower the heat to a simmer for 5 minutes.
Add the cream cheese, splash of milk and season to taste. Nestle the salmon fillets back into the casserole and poach for 2-3 minutes until completely cooked and warmed through.
Serve with a thick slice of wholegrain bread for soaking up all the delicious sauce.
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Per Serving
Calories: ~590 kcal
Protein: ~43g
Carbohydrates: ~ 33g
Fibre: ~5.1g
Fat: ~31g
Iron: ~4.2 mg
Calcium: ~220 mg
Potassium: ~1350 mg
Magnesium: ~ 145mg
Zinc: ~ 3.2mg
Vitamin E: ~3 mg
All values are an estimate.
These recipes are provided for inspiration. They are not prescriptive meal plans or serve as medical advice. We encourage you to listen to your body, honour your hunger and fullness, and adapt meals to suit your individual needs and preferences.
