Free Healthy Recipe - Crispy Skin Salmon Fillets with Bean Mash and Mango Salsa
Gluten free, Low GI, Wheat Free
When you use fresh herbs and seasonal produce there's no need to bombard a dish with fat and salt for flavour.
Unless of course it's good fat. This is a recipe that is packed full of flavour and contains essential Omega 3 fats.
It's a beautiful dish to look at, it tastes delicious and it's very easy to make.
1 large mango, sliced
2 small Lebanese cucumbers, diced
1 small red chilli, deseeded and finely chopped
½ Spanish onion finely chopped
1 lime juice only
½ bunch coriander, roughly chopped
4 150g fillets salmon, skin on
1 tbsp olive oil
2 400g cans cannellini beans, rinsed and drained
50 ml water
1 tbsp baby capers, rinsed
2 cloves garlic, crushed
2 tbsp mint, fresh and chopped
Preheat the oven to 180C with a baking tray in the oven.
Pat the salmon fillets dry using absorbent paper, then brush each fillet with olive oil and season with black pepper.
Heat a grill pan and place the salmon, skin side down on the pan and cook for 2 -3 minutes. Turn the fish over and cook for another minute then transfer the fish on to the heated baking tray (skin side down) and place in the oven for a further 4 - 5 minutes.
While the salmon is cooking, heat the beans in a pan with the water, capers, garlic and fresh mint until the beans are soft and completely heated through. Season with black pepper and serve with the salmon and salsa and some steamed green vegetables.
Makes 4 servings
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