Crispy Salmon with Butter Bean Ragout
Comfort doesn’t have to come at the expense of our heart health.
Food and cooking have always been one of my favourite ways to show love and care. And to me, caring for someone also means supporting their wellbeing over time.
This recipe does exactly that, by nourishing both your heart and soul (quite literally!).
With fibre from the vegetables and the beans, and omega-3 fats from the salmon, you get a special comforting meal that supports your heart and overall health.
And the ragout will truly get you lost in the sauce in the best way. It gets its richness not from any cream or butter, but from time, tomatoes, and butter beans.
The magic trick? Blend half the sauce to create a silky, velvety base. You still get some chunkiness from the remaining beans, which makes for a delightful combination texture-wise! It’s hearty, flavourful, and deeply satisfying without making you feel too heavy.
Paired with salmon that’s perfectly crisp on the outside and silky smooth on the inside, this truly becomes a dish that can comfort and nourish both heart and soul.
Because comfort can taste delicious, feel special, and still care for your health.
Save this recipe for your next date night, or any weeknight you’d like to make a little extra special!
THE RECIPE
SERVES 2
Ingredients
Butter Bean Ragout:
1 tbsp extra-virgin olive oil
1 small onion, finely diced
1 small carrot, finely diced
1 celery stalk, finely diced
2 garlic cloves, minced
A small pinch of salt
½ tsp black pepper
1 tbsp tomato paste
1 can (400 g) crushed tomatoes
1 can (400 g) butter beans, drained and rinsed
½ tsp smoked paprika
1 tbsp fresh dill
5-6 kalamata olives, roughly chopped
1 tsp chilli flakes (optional)
1 lemon, juice and zest
1 tbsp fresh parsley, chopped
Salmon:
2 salmon fillets, skin-on
2 tsp Dijon mustard, for coating
Yoghurt Sauce:
3 tbsp low fat Greek yoghurt
1 tbsp fresh dill, finely chopped
1-2 tbsp lemon juice
½ garlic clove, grated
Directions
Heat olive oil over medium-low heat in a wide pan.
Add the onion and sautée till fragrant.
Then add the carrot, celery, garlic, and a pinch of salt. Cook gently, stirring often, for 8-10 mins, until very soft and sweet with no browning.
Stir in tomato paste and cook for 1-2 mins until slightly darker and fragrant.
Add crushed tomatoes, smoked paprika, olives, chilli, and black pepper.
Add a splash of water to loosen if needed.
Simmer gently, uncovered, for 10-15 mins until cohesive and rich.
Stir in butter beans and cook for 2-3 mins to warm through.
Remove about half the sauce and blend until smooth.
Stir the blended portion back into the pan to create a velvety texture.
Taste, and add a squeeze of lemon juice if needed.
Finish by stirring in some fresh dill.
To prepare the salmon, pat it dry and coat the surface (except the skin) lightly with mustard. Air-fry until just cooked through and flaky (about 7-9 mins at 180ºC depending on thickness).
For the sauce, mix yoghurt, chopped dill, garlic and lemon juice until smooth.
To serve, spoon the tomato-butter bean sauce onto the plate, place the salmon on top, and finish with a generous dollop of yoghurt sauce, a squeeze of lemon juice, and a final scatter of dill.
Nutrition
Per Serving:
Calories: 736kcal
Carbohydrates: 45g
Protein: 52g
Fat: 34g
Sugar: 17g
Sodium: 675.22mg
Fibre: 20g