[Speedy Legumes] NZ Seared Salmon & Braised White Beans
with Baby Broccoli & Lemon
Calories
:
564 kcalProtein
:
42.9g proteinTotal
:
20 minutesDifficulty
:
EasyAllergens:
- Fish
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
Ingredients
Serving amount
280 g
Salmon
(Contains: Fish; )
2
Garlic
1
Lemon
1
Baby Broccoli
1 tin
Cannellini Beans
1 sachet
Herb & Mushroom Seasoning
1 packet
Baby Spinach Leaves
Not included in your delivery
1 drizzle
olive oil
½ cup
water
Nutrition Values
Calories564 kcal
Energy (kJ)2360 kJ
Fat28.4 g
of which saturates5.2 g
Carbohydrate25.4 g
of which sugars4.3 g
Dietary Fibre16.9 g
Protein42.9 g
Cholesterol1.1 mg
Sodium650 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.
Utensils
•Large Frying Pan
Cooking Steps
1
- In a large frying pan, heat a drizzle of olive oil over medium-high heat.
- Pat salmon dry with paper towel and season both sides.
- When oil is hot, cook salmon, skin-side down first, until just cooked through, 2-4 minutes each side. Transfer to a plate and cover to keep warm.
TIP: Patting the skin dry helps it crisp up in the pan!
2
- Meanwhile, finely chop garlic. Zest lemon to get a pinch and slice into wedges.
- Trim baby broccoli. Halve any thicker stalks of baby broccoli lengthways. Drain and rinse cannellini beans.
- Add baby broccoli and a splash of water to a microwave-safe bowl, then cover with a damp paper towel. Microwave on high until just tender, 2-4 minutes. Drain baby broccoli, then return to the bowl with a pinch of salt, squeeze of lemon juice and a drizzle of olive oil. Cover to keep warm.
3
- While the salmon is resting, wipe out frying pan and return to medium-high heat with a drizzle of olive oil. Cook cannellini beans, stirring, until tender, 3-5 minutes. Add garlic, herb & mushroom seasoning and baby leaves and cook until fragrant and slightly wilted, 1-2 minutes.
- Remove pan from heat and stir in the water, lemon zest and a good squeeze of lemon juice.
- Gently crush beans with a potato masher or fork. Season to taste.
TIP: Add a splash of water if the beans look dry.
4
- Divide braised white beans and baby broccoli between bowls. Top with seared salmon. Serve with any remaining lemon wedges. Enjoy!
