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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
- 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
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Instructions
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 563cal
-
Kilojoules 2353kJ
-
Protein 41.2g
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Total fat 25.9g
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–Saturated fat 5.5g
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Carbohydrates 40.1g
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–Sugars 4.5g
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Dietary fibre 17.2g
-
Sodium 932mg
-
Calcium 182mg
-
Iron 3.8mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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LATEST ADVICE
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.