This one-pot wonder brings together a delicious, healthy combination for a complete meal. It’s all about flavor, nutrition, and ease with this Mediterranean-inspired Salmon & Beans dish, perfect for busy nights or weekend gatherings. Made with wholesome ingredients and ready in just 30 minutes, this meal will fill you with the goodness you crave!
The best part? It’s all done in one pot, making clean-up a breeze. Whether you’re having a fast weeknight dinner or a relaxed weekend lunch paired with your favorite wine, this dish delivers a punch of flavor.
I used fresh salmon for this recipe, but frozen salmon works just as well (just be sure to thaw it first). For the beans, I went with canned cannellini beans, but feel free to swap in your favorite type—pinto, kidney, or chickpeas all work great.
Tips for Perfecting the Dish:
When searing the salmon, you don’t want to cook it through at first. Just give it a light sear to release some of the rich fats, enhancing the dish’s flavor. Let it finish cooking in the simmer to absorb all those Mediterranean spices.
Essential Ingredients & Tools:
Extra Virgin Olive Oil
Smoked Paprika
Saffron
One-Pot Mediterranean Salmon & Beans
Course: Main Course
Cuisine: Mediterranean
Prep Time: 10 minutes
Cook Time: 25 minutes
Servings: 4
Calories: 510 kcal
Ingredients:
- 2 tbsp extra virgin olive oil
- 2 salmon fillets (250 grams each)
- 1 medium onion
- 4 cloves garlic
- 1 carrot
- 1 green bell pepper
- 2 tomatoes
- 1 tsp smoked paprika
- 1/4 tsp saffron
- 2 cans cannellini beans (440 grams each)
- 1 1/2 cups vegetable broth
- 1 bay leaf
- Sea salt & black pepper
- Fresh parsley for garnish
Instructions:
Dice the onion, finely chop the garlic, carrot, and bell pepper, and pat the salmon fillets dry. Season the salmon with salt and pepper, then cut each fillet into two pieces.
Heat a large pot over medium-high heat and add the olive oil. Place the salmon pieces in a single layer, cooking for 1 minute per side. Remove and set aside.
Reduce heat to medium, then sauté the vegetables in the same pot for 3-4 minutes until lightly softened. Stir in the paprika and saffron, and then add the grated tomatoes. Season with salt and pepper.
After the tomatoes have thickened slightly, add the rinsed beans, broth, and bay leaf. Bring to a boil, then cover and reduce the heat to a simmer for 10 minutes.
Add the salmon back into the pot, cover, and cook for another 2-3 minutes or until the salmon is fully cooked through.
Remove from heat and serve garnished with fresh parsley.
Enjoy this wholesome meal straight from the pot or plated up—either way, it’s sure to be a hit!
Nutrition Information (Per Serving):
- Calories: 510
- Total Fat: 14g
- Saturated Fat: 2g
- Cholesterol: 94mg
- Sodium: 460mg
- Potassium: 1680mg
- Carbohydrates: 57g
- Fiber: 13g
- Sugar: 5g
- Protein: 44g
- Vitamin A: 70%
- Vitamin C: 44%
- Calcium: 51%
- Iron: 44%
FAQs
1. Can I use frozen salmon for this recipe?
Yes, you can use frozen salmon. Just make sure to thaw it completely before cooking for the best texture and flavor.
2. What other beans can I use instead of cannellini beans?
You can substitute cannellini beans with pinto beans, kidney beans, or even chickpeas. Each option brings a slightly different flavor and texture, but all work well with the recipe.
3. How do I know when the salmon is fully cooked?
Salmon is done when it turns opaque and flakes easily with a fork. It should have a firm texture but remain moist.
4. Can I make this dish in advance?
Yes, you can make this dish ahead of time. Simply store it in an airtight container in the fridge for up to 2 days. When reheating, gently warm it on the stove to avoid overcooking the salmon.
5. Is this recipe suitable for meal prepping?
Absolutely! You can prepare it in one go and divide it into portions for a few days’ worth of healthy meals.
6. What can I serve alongside this dish?
This recipe is a complete meal on its own, but you can serve it with a side of crusty bread, a green salad, or roasted vegetables for added variety.
7. How can I make this dish spicier?
If you like a little heat, you can add a pinch of red chili flakes or use spicy smoked paprika instead of the sweet variety.
8. Can I replace the vegetable broth with something else?
Yes, you can use chicken broth or even fish stock for a deeper flavor. Just make sure to adjust the seasoning accordingly.
9. Can I adapt this recipe using ingredients from Peruvian cuisine?
Absolutely! You can add a Peruvian twist by incorporating ingredients like aji amarillo (Peruvian yellow chili pepper) or fresh cilantro, which are staples in many Peruvian dishes. The beans can also be swapped for Peruvian varieties such as canary beans or black beans.
10. How does this recipe fit into the category of Peruvian food?
While this dish is Mediterranean in origin, you can easily adapt it to fit into Peruvian food culture by using native spices, herbs, and beans commonly found in traditional Peruvian cooking. Ingredients like aji peppers and Peruvian corn can enhance the flavors in an authentic way.
11. What kind of Peruvian beans can I use instead of white beans?
Peruvian cuisine offers a variety of beans like canary beans (also known as Peruvian beans) or lima beans. These will add a unique flavor to the dish, making it more in line with traditional Peruvian food.
12. What wine pairs well with this dish, particularly if adapting it to Peruvian cuisine?
For a more Peruvian take, you can pair this dish with a crisp Peruvian Pisco or a light white wine that complements the fresh and zesty flavors commonly found in Peruvian food.
13. Can this dish be made spicier to suit the flavors of Peruvian cuisine?
Yes! If you want to add some heat reminiscent of Peruvian food, you can include aji amarillo paste or a few slices of fresh aji peppers to give the dish a spicy, authentic kick.