Pan-fried Salmon with White Bean Ragout
and Olive Tapenade
This light bean ragout with sun dried tomatoes and peppers makes for a perfect summer night supper.
Cals 560 · Prot 43 · Carbs 34 · Fat 28
Low Carb
Calorie Smart
30 min
This light bean ragout with sun dried tomatoes and peppers makes for a perfect summer night supper.
Cals 560 · Prot 43 · Carbs 34 · Fat 28
Low Carb
Calorie Smart
Ingredients
Salmon
Skin-on salmon fillet
6*
350 Grams
Olive oil
0.5 Tbsp
Salt
0.5 Tsp
Black pepper
0.5 Tsp
Ragout
Red onion
1 Piece
Red pepper
1 Piece
Sun dried tomatoes
30 Grams
White beans
240 Grams
Olive oil
0.5 Tbsp
Salt
0.5 Tsp
Garlic powder
2 Grams
Dried thyme
2 Grams
Water
100 ML
Olive
Capers
20 Grams
Black olive slices
40 Grams
Olive oil
0.5 Tbsp
To serve
Fresh parsley
15 Grams
Allergens
*6 Fish
Due to production methods, we cannot guarantee our products are completely free from any allergen such as
Peanuts,
Tree Nuts,
Sesame Seeds,
Milk,
Egg,
Fish,
Crustaceans,
Molluscs,
Soya,
Wheat,
Gluten,
Lupin,
Mustard,
Sulphur dioxide and
Celery.
Nutritional information
| Per Serving* | |
|---|---|
| Energy (kJ/kcal) | 2340 / 560 |
| Fats (g) | 28.3 |
| of which saturated (g) | 5.3 |
| Carbohydrates (g) | 34 |
| of which sugars (g) | 12.7 |
| Fibers (g) | 11.8 |
| Proteins (g) | 43.1 |
| Salt (g) | 2 |
*The nutritional information only applies to ingredients
supplied by Hello Chef. The cooking process and
additional ingredients added at home will affect
total values.
Before you start
Please wash your hands and rinse all fresh fruits and vegetables prior to cooking.
Instructions
1 Prep
- Peel and finely chop the onion.
- Deseed and chop the pepper into small bite-size pieces.
- Roughly chop the sun dried tomatoes.
- Drain and rinse the white beans.
- Finely chop the capers and olive slices.
- Add the capers and olives to a small bowl with the olive oil.
- Mix and set aside.
Tip! Add the capers and olives to a mortar and pestle and crush for a finer paste.
2 Fry
- Heat a large pan over medium heat with a drizzle of olive oil.
- Once hot, fry the onions and peppers with a pinch of salt for 5 min.
- Add the sun-dried tomatoes, garlic powder, dried thyme, beans and measured water.
- Simmer for 3 min or until the ragout begins to thicken.
3 Fry salmon
- Meanwhile, portion the salmon into individual fillets.
- Heat a second pan over medium heat with a drizzle of olive oil.
- Once hot, fry the salmon fillets skin side down with a pinch of salt for 3-4 min on either side until cooked through.
- Season with pepper.
4 Serve
- Meanwhile, finely chop the parsley.
- Divide the Salmon with the White Bean Ragout.
- Top with olive tapenade and fresh parsley.
Leave now
You're just clicks away from creating your order. Do you want to leave and go to the home page?