Baked mustard salmon with white bean puree

Searching for a healthier dinner for two? Look no further than this delicious salmon recipe that's full of fibre and high in protein.

Serves: 2

Time to make: 25 mins

Hands-on time: 15 mins

Ingredients

More weights & measures

2 teaspoons Dijon mustard
1 teaspoon pure maple syrup
2 x 120g skinless salmon fillets
2 teaspoons garlic-infused extra-virgin olive oil
zest and juice of 1 lemon, plus extra wedges to serve
400g can no-added-salt cannellini beans, rinsed, drained
¼ cup reduced-salt chicken stock
150g green beans, steamed, sliced lengthways, to serve
lemon wedges, to serve

Instructions

Stay Awake

1 Preheat oven to 180°C. Line a baking tray with baking paper. Place mustard and maple syrup in a small bowl, mixing to combine. Place fish on prepared tray and brush with mustard mixture. Bake for 10 minutes or until cooked to your liking.

2 Meanwhile, heat oil in a large saucepan over medium heat. Add 2 teaspoons lemon zest and cook, stirring, for 1 minute or until fragrant. Add cannellini beans and stock and cook, stirring, for 2–3 minutes or until liquid is reduced by half. Roughly mash, keeping some texture. Stir through one tablespoon lemon juice and season with freshly ground black pepper.

3 Divide mash among serving plates. Top with fish and serve with green beans and lemon wedges.

Variations

Make it gluten free Check mustard is gluten free and use gluten-free chicken stock

Nutrition Info (per serve)

Calories 563 cal

Kilojoules 2353 kJ

Protein 41.2 g

Total fat 25.9 g

Saturated fat 5.5 g

Carbohydrates 40.1 g

Sugar 4.5 g

Dietary fibre 17.2 g

Sodium 932 mg

Calcium 182 mg

Iron 3.8 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

First published: May 2022

2 comments on Baked mustard salmon with white bean puree

Arlene Du Cann June 21, 2022 at 6:31 pm #

This was delicious. I didn’t have beans so used broccoli. I’m cooking for one, so made the full amount of bean purée and half is in the fridge for another day. Also I thought I had maple syrup when I started but I was wrong. A lovely honey from a friend who is a beekeeper was the substitute. Maple syrup is now on my shopping list. Salmon was on special when I went to the supermarket today so I treated myself to a fillet.

Log in to Reply
5663 May 31, 2025 at 6:45 pm #

It’s 3 years since I found this recipe. I made it again a few weeks ago and again today. It is so versatile. Use something different to top the salmon. Today I used lemon grass cream and honey. Also vary what you add to the white bean mash. Today I added an Asian spice blend with water instead of stock. I’m fortunate to be able to afford a salmon fillet each fortnight so this recipe is now a regular on my menu but with my own variations.

Log in to Reply