Salmon with Green Beans, Sunblush Tomatoes, Parsley, and Lemon

1 min read
Salmon with Green Beans

Fresh salmon and shrimp are probably the most consumed fish and shellfish in the US, and not just because they are so delicious and easy to prepare. A well balanced, healthy, and nutritious diet is a target and the aim for most Americans, and fish and seafood are great sources of many vitamins and minerals.

Oily fish, the group that includes salmon and mackerel, are also a super source of high omega-3 fatty acids, which are great to keep your heart healthy. That said, we should all be looking to add more fish in our diet, including more oily fish, like baked, grilled, or steamed salmon.

Fish that is steamed, baked, or grilled often in little or no added oil is a healthier choice than simply deep-fried or battered fish. 

To ensure the sustainability of our fish supplies today and in the future, we should look to try to consume a far wider variety of both fish and seafood and to buy from trustworthy and sustainable sources.

AuthorDish MiamiCategoryFish, Main Dishes

 4 180g salmon filets, skin on
 4 tbsp extra virgin olive oil
 300 g green beans, blanched ‘al dente’
 100 g sundried tomatoes in oil
 4 lemon slices
 ¼ cup parsley leaves
 salt and pepper to taste

1

Preheat the oven to 180º C.

2

Heat a non-stick pan and add a teaspoon of oil.

3

Season the salmon filets with salt and pepper and pan-fry, skin side down over medium heat until the skin is crisp and the heat has penetrated the fish by roughly half an inch.

4

Take the pan off the heat and turn the fish over to seal the other side.

5

Take the beans and place onto an ovenproof tray, toss with a teaspoon of oil, the lightly crushed lemon slices, and season with pepper only.

6

Sit the salmon filets on top of the beans and place them into the oven. Bake for 10 minutes or until the fish flakes easily.

7

Once cooked, remove the salmon, set aside and keep warm.

8

Roughly chop the sundried tomatoes and mix with the green beans, along with the chopped parsley and 1 teaspoon of the oil from the tomatoes.

9

Serve and enjoy!

Ingredients

 4 180g salmon filets, skin on
 4 tbsp extra virgin olive oil
 300 g green beans, blanched ‘al dente’
 100 g sundried tomatoes in oil
 4 lemon slices
 ¼ cup parsley leaves
 salt and pepper to taste

Directions

1

Preheat the oven to 180º C.

2

Heat a non-stick pan and add a teaspoon of oil.

3

Season the salmon filets with salt and pepper and pan-fry, skin side down over medium heat until the skin is crisp and the heat has penetrated the fish by roughly half an inch.

4

Take the pan off the heat and turn the fish over to seal the other side.

5

Take the beans and place onto an ovenproof tray, toss with a teaspoon of oil, the lightly crushed lemon slices, and season with pepper only.

6

Sit the salmon filets on top of the beans and place them into the oven. Bake for 10 minutes or until the fish flakes easily.

7

Once cooked, remove the salmon, set aside and keep warm.

8

Roughly chop the sundried tomatoes and mix with the green beans, along with the chopped parsley and 1 teaspoon of the oil from the tomatoes.

9

Serve and enjoy!

Spencer Westcott

A multi-ethnic trained chef, Spencer began his classical training at Thanet College (now East Kent College) before heading to London and working his way up the ladder gaining the knowledge and experience needed. Starting as a commis saucier at The Ritz Club at the Ritz Hotel, the journey took him to a number of the high-end restaurants, casinos and private members clubs within London to include the British version of Iconic USA steakhouse group ‘The Palm’ as executive chef. After 24 years behind the stove, he is consulting privately while preparing exquisite recipes for Dish Miami.

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