Baked salmon with fresh basil, balsamic vinegar, almond, red onion & parmesan dressing, served with green beans on a prebiotic cannellini bean mash.
This fast & foolproof dinner recipe is packed full of moreish umami flavours thanks to the mix of red onions, balsamic vinegar & parmesan cheese. Green beans & toasted almonds add a satisfying crunch.
Inspired by a salad I ate in the USA, adapted from the bon appetit original
No need for fancy fine aged balsamic vinegar here, the supermarket shelf variety has the punchy acidity needed to mellow the pungent onion juices.
Add asparagus when it’s in season for an extra boost of prebiotic fibre, plus you can cook it alongside the green beans. The parmesan & balsamic dressing works well with the slight astringency of the asparagus.
Prebiotic : red onions / almonds / green beans / asparagus (if using)
Polyphenols: red onions / almonds / green beans / asparagus (if using) / extra virgin olive oil
Baked Salmon Green Beans And Asparagus With Fresh Basil Balsamic Almonds And Parmesan On Prebiotic Cannellini Bean Mash
Yield 2 helpings
- 200g fine green beans, topped & tailed
- 2 salmon fillets
- juice of ½ a lemon (reserve the zest for the prebiotic cannellini bean mash)
- freshly ground black pepper
- 3 tbsp extra virgin olive oil
- 3 tbsp chopped fresh basil leaves + a few whole leaves to garnish.
- 30g freshly grated Parmesan cheese
- 30g almonds skin on, toasted & roughly chopped
- for the onions
- 1 small red onion, finely chopped
- 100ml balsamic vinegar
- for the cannellini bean mash
- 1 x 400g tin cannellini beans, drained & rinsed
- 4 tbsp extra virgin olive oil
- freshly ground black pepper
- 1/8 tsp fine table salt
- zest of 1/2 lemon
Pour the balsamic vinegar into a small bowl. Tip in the onion & stir to coat. Cover & set aside to mellow.
Set the oven to 200c.
Bring the salmon to room temperature. Sprinkle with the lemon juice & grind over some black pepper.
Cook the salmon for 6 minutes, check for doneness, you should be able to push apart the flakes with the round end of a table knife & the flesh should be opaque. Cook for a further 2-4 minutes if needed, checking regularly, so as not to overcook.
Meanwhile, blanch the green beans (and asparagus) in salted water (or steam in the microwave), until tender. Drain.
Whilst the salmon & green beans cook, tip the cannellini beans into an ovenproof dish. Press with a potato masher or fork until roughly mashed, tip in the olive oil, lemon zest & a twist of black pepper & salt and stir to combine. If you prefer a looser mash, add a tablespoon of boiling water at a time and stir until the mash reaches your desired consistency. Warm in the oven for 2 minutes, stir and return to the oven for a further 2 minutes.
Prepare the topping by draining most of the balsamic vinegar from the onions, leaving approx. 2 tbsp in the bowl. In a large bowl, toss onions, almonds, basil, parmesan & olive oil with a twist of freshly ground black pepper. Toss the cooked green beans through the mix.
Serve on warm plates, making a bed of cannellini bean mash on each plate. Divide the green beans between the plates, spoon them on top of the mash & nestle a salmon fillet in between the beans. Finally, drizzle any remaining dressing over the salmon and garnish with fresh basil leaves.
Courses mains / lunch / dinner
Cuisine high fibre / prebiotic / probiotic