Turn a fillet of salmon into something special with a super-fast sticky marinade and serve with wilted spinach and crushed butter beans from your cupboard. 13 minutes is all you need.
1. Make the marinade - In a shallow dish, mix together the vegetable oil, soy sauce, honey, mustard and 1 tablespoon of the lemon juice. Add the salmon and coat with the marinade. Set aside.
2. Combine the beans and flavourings - Put the butter beans and garlic in a pan with the olive oil, remaining lemon juice, the zest and crushed chilli flakes. Set aside.
3. Wilt the spinach and heat the beans - Heat a ridged griddle or flying pan until hot. Meanwhile, tip the spinach into a dry pan with only the water that clings to its leaves and stir over a low heat for 2 minutes or until wilted. Drain and set aside. Gently hear the beans.
4. Griddle the salmon - Cook the salmon in the heated ridged griddle or frying pan for 2-3 minutes on each side or until just firm and pink. Add the tomatoes for the last 1-2 minutes of the cooking time.
5. Crush the beans - Roughly crush the beans with a masher or fork. Stir in the spinach and seasoning. Divide the beans and spinach among four serving plates. Arrange a salmon fillet on top of each and scatter the tomatoes around the side. Serve at once.
Each serving provides
410 Kcals, 32g protein, 22g fat of which 3.5g saturates, 21g carbohydrate
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Serving Size: 1 Serving (417g) | ||
Recipe Makes: 4 Servings | ||
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Calories: 469 | ||
Calories from Fat: 152 (32%) | ||
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Amt Per Serving | % DV | |
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Total Fat 16.9g | 23 % | |
Saturated Fat 2.4g | 12 % | |
Monounsaturated Fat 7g | ||
Polyunsanturated Fat 5.4g | ||
Cholesterol 165.4mg | 51 % | |
Sodium 3740.5mg | 129 % | |
Potassium 1206.4mg | 32 % | |
Total Carbohydrate 7.8g | 2 % | |
Dietary Fiber 1.8g | 7 % | |
Sugars, other 6g | ||
Protein 70.5g | 101 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 469
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