Sara Buenfeld effortlessly prepares a delicious Sizzling Salmon with Refried Beans dish that’s perfect for anyone who wants a sophisticated meal in a snap. With a touch of elegance, this main dish is suitable for any relaxed gathering or gathering. The combination of sizzling salmon and creamy refried beans creates a tantalizing mix of flavors and textures that will impress your guests. Enjoy a quick and delicious culinary experience with this easy-to-prepare recipe.
- 4 skinless salmon fillets, about 175 g
- 1 lime
- 3 tbsp clear honey
- 1 tbsp whole grain mustard
- 3 x 410g cans of butter beans, rinsed
- 25g butter
- 5 tbsp crème fraîche
- 1 garlic clove, crushed
- 100g bag of rocket
- Set the grill to the highest setting.
- Place the salmon fillets, flesh side up, evenly spaced, in a shallow, ovenproof dish.
- Finely grate the lime zest into a bowl.
- Squeeze the lime juice and add honey, mustard and a good pinch of salt.
- Pour the mixture over the salmon.
- Grill the salmon without turning for 5-6 minutes until the top is golden brown and cooked through.
- Check the center of the salmon with a fork to make sure it is cooked.
- Meanwhile, put the beans in a pot.
- Add butter, crème fraîche, garlic and plenty of salt and pepper.
- Adjust the heat to moderate.
- Mash everything roughly with a wooden spoon or masher until hot and bubbling.
- This process only takes a few minutes because the beans are already cooked.
- Add the arugula and stir it into the mash until hot and just wilted.
- Serve the salmon on the puree.
- Drizzle the dish with the pan juices.
Equipment and tools
Here are the equipment and tools you will need to prepare this recipe:
- Large frying pan
- Small bowl
- Basting brush
- Potato masher
- Garlic press
This recipe contains the following allergens:
- Fish (salmon)
- Dairy products (butter, crème fraîche)
Storage and leftovers
If you have leftovers, follow these storage tips:
- Allow the dish to cool completely.
- Transfer the salmon and bean mash to an airtight container.
- Store in the refrigerator for up to 3 days.
- To reheat, gently warm the salmon and bean puree in a pan over medium heat.
Health Benefits of Sizzling Salmon with Bean Mash
Not only is salmon a delicious and versatile fish, it also offers numerous health benefits. Combined with the nutritious butter bean puree and arugula, this recipe for sizzling salmon with bean puree is a delight for your taste buds and your well-being. Let’s take a closer look at the health benefits of this tasty dish.
1. Rich in Omega-3 fatty acids
Salmon is an excellent source of omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These essential fats are known for their anti-inflammatory properties, which can potentially reduce the risk of chronic diseases such as heart disease, arthritis, and even certain types of cancer.
2. Promotes heart health
Regular consumption of salmon can support heart health, as omega-3 fatty acids have been shown to help lower blood pressure, lower triglyceride levels, and reduce the risk of heart arrhythmias. These fatty acids also play an important role in maintaining healthy cholesterol levels, thereby reducing the risk of cardiovascular complications.
3. Supports brain function
The omega-3 fatty acids contained in salmon are essential for optimal brain function and development. They have been linked to improved cognitive performance, memory and concentration. Including salmon in your diet may help protect against age-related cognitive decline and reduce the risk of neurodegenerative diseases such as Alzheimer’s.
4. Rich in protein
Salmon is an excellent source of high-quality protein, which is essential for building and repairing body tissues, producing enzymes and hormones, and supporting overall growth and development. Protein also helps you feel full and satisfied, making it a good choice for anyone looking to control or lose weight.
5. Antioxidant-rich ingredients
Both garlic and arugula are rich in antioxidants, compounds that protect your cells from damage caused by harmful free radicals. Antioxidants are associated with reduced risk of chronic disease, improved immune function and anti-aging effects.
6. Nutritious bean porridge
The butter bean mash in this dish provides a creamy texture and offers several health benefits. Butter beans are an excellent source of fiber, which promotes digestive health and helps regulate blood sugar levels. In addition, they are rich in essential minerals such as iron, potassium and magnesium.
With all these amazing health benefits, sizzling salmon with refried beans is not only a delicious meal but also a nutritious addition to your diet. So next time you are looking for a tasty and healthy dish, give this recipe a try!