Salmon and Cannellini Bean Mash
with roasted broccoli and toasted pine nuts
A velvety cannellini bean mash is topped with tender poached salmon and served alongside perfectly charred broccoli for a dish so good you won't believe how good it is for you!
Tags:
Quick
•Protein Rich
Allergens:
Fish
•Barley
•Mustard
•Wheat
•Sulphites
•Celery
Total Time25 minutes
Cooking Time20 minutes
DifficultyEasy
Ingredients
Serving amount
200 grams
Salmon
(Contains Fish)
2 pack(s)
Cannellini Beans
5 grams
Parsley
1 unit(s)
Garlic
1 unit(s)
Lemon
1 sachet(s)
Mustard
(Contains Barley, Mustard, Wheat)
1 unit(s)
Onion
1 sachet(s)
Red Wine Vinegar
(Contains Sulphites)
1 unit(s)
Broccoli
10 grams
Pine Nuts
(May be present Peanut, Nuts, Sesame, Cereals containing gluten)
1 sachet(s)
Hello Muscat
(Contains Celery)
Not included in your delivery
to taste
Salt
to taste
Pepper
to taste
Water
to taste
Oil
to taste
Butter
to taste
Milk (Optional)
Nutrition Values
Energy (kJ)2869 kJ
Energy (kcal)686 kcal
Fat20.6 g
of which saturates3.5 g
Carbohydrate63.2 g
of which sugars10.2 g
Dietary Fiber26.5 g
Protein51.6 g
Cholesterol0 mg
Salt5.48 g
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region. Nutrition for uncooked ingredients based on 2 person recipe, excludes Pantry Items.
Utensils
•Zester
•Sieve
•Grater
•Baking Sheet with Baking Paper
Instructions
1
- Preheat your oven to 220°C/200°C fan/gas mark 7.
- Trim the tip of the broccoli. Cut head into small florets and stem into 2cm chunks.
- Pop the broccoli onto a lined baking tray.
- Drizzle with oil, season with salt and pepper then toss to coat. Spread out in a single layer.
- When the oven is hot, roast on the top shelf until the edges are crispy and slightly charred, 10-15 mins.
2
- Meanwhile, boil a large pot of salted water for the salmon.
- Place a pan over medium heat (without oil).
- Once the pan is hot, add the pine nuts and dry-fry, stirring regularly, until lightly toasted, 2-3 mins.
- Once toasted, remove from the pan and set aside. Reserve the pan for later use!
TIP: Keep an eye on the pine nuts so they don't burn!
3
- Halve, peel and thinly slice the onion.
- Peel and grate the garlic (or use a garlic press).
- Zest and quarter the lemon.
- Roughly chop the parsley (stalks and all).
- Drain and rinse the cannellini beans in a sieve.
4
- Meanwhile, return the pan to medium-high heat with a drizzle oil and a knob of butter.
- Fry the garlic and half the onion until softened, 4-5 mins.
- Add the mustard, beans, muscat, lemon zest and two-thirds of the chopped parsley.
- Warm through for 2-3 mins then remove from the heat. Mash the beans with a fork until you've got a smooth consistency.
- Loosen with a splash of milk, if desired. Season to taste with salt, pepper and lemon juice.
5
- Once the water for the salmon has come to a boil, reduce the heat to medium-high.
- Pop in the red wine vinegar and remaining onion.
- Add the salmon to the pot (skin-side down).
- Leave to simmer until the fish is cooked through, 4-5 mins. IMPORTANT: Wash hands and equipment after handling raw fish. Salmon is cooked when opaque in the middle.
- Once cooked, drain the salmon and onion.
6
- Divide the cannellini bean mash between plates and top with the salmon and onions.
- Serve the roasted broccoli, toasted pine nuts and lemon wedges alongside.
- Garnish with a sprinkling of remaining chopped parsley.
