Savour the flavours of the Mediterranean with this delightful dish, Mediterranean Beans and Salmon. Perfectly seasoned salmon fillets are accompanied by tender green beans, tangy cherry tomatoes, and briny olives, all infused with aromatic herbs and rich olive oil. This recipe brings the taste of the Mediterranean coast straight to your table, offering a wholesome and satisfying meal that's both delicious and nutritious.
I found this beautiful wild caught salmon at the super market the other day and thought hmmm I need to do something exciting with this. I wanted something delicious and flavourful but also super healthy. So I came up with this Mediterranean Beans and Salmon!
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Why you need to make Mediterranean Beans and Salmon
Heart-Healthy Ingredients: Rich in omega-3 fatty acids, protein, and antioxidants, salmon is a nutritious choice that supports heart health and overall well-being. Paired with nutrient-packed green beans, vibrant cherry tomatoes, and flavourful olives, this dish is a powerhouse of essential nutrients.
Vibrant Mediterranean Flavours: Infused with the bold flavours of garlic, oregano, rosemary, and feta cheese, this dish captures the essence of Mediterranean cuisine, offering a delicious blend of savory, tangy, and aromatic notes.
Quick and Easy Preparation: With just a few simple ingredients and minimal prep work, this recipe comes together effortlessly for a satisfying meal that's perfect for busy weeknights or casual dinners with family and friends.
Ingredients
Everything you need to make Mediterranean Beans and Salmon
- Salmon fillets: Provide a rich source of omega-3 fatty acids and high-quality protein, making them a nutritious choice for supporting overall health.
- Green beans: Packed with vitamins, minerals, and fibre, green beans add texture and vibrant colour to the dish while boosting its nutritional value.
- Cherry tomatoes: Bursting with sweet and tangy flavours, cherry tomatoes provide a refreshing contrast to the savoury elements of the dish, along with a dose of antioxidants.
- Extra Virgin Olive oil: Infuses the dish with rich, fruity flavour and healthy fats, while also serving as a versatile cooking medium.
- Garlic, red onion, oregano, and rosemary: Enhance the dish with aromatic depth and savoury complexity, adding layers of flavour to every bite.
- Kalamata olives and Greek feta: Offer a briny, salty kick and creamy richness that perfectly complement the other ingredients, tying together the flavours of the Mediterranean.
See recipe card for quantities.
Storage
- Refrigeration: If you have any leftovers, store them in an airtight container in the refrigerator. Cooked salmon and vegetables can be stored for up to 3-4 days. Make sure to allow the dish to cool completely before transferring it to the container to prevent condensation and bacterial growth.
- Freezing: While cooked salmon and vegetables can be frozen, they may lose some texture and flavor upon thawing. If you'd like to freeze leftovers, place them in a freezer-safe container or freezer bag, removing as much air as possible to prevent freezer burn. Label the container with the date and store in the freezer for up to 1-2 months.
- Reheating: To reheat refrigerated leftovers, gently warm them in a skillet over low to medium heat until heated through, stirring occasionally to prevent sticking or burning. Alternatively, you can reheat individual portions in the microwave at 30-second intervals until warmed to your liking. If reheating from frozen, allow the dish to thaw overnight in the refrigerator before reheating using the same methods.
By following these storage instructions, you can enjoy your Mediterranean Beans and Salmon dish at its best, whether freshly made or reheated as leftovers.
Top tip
To prevent overcooking, remove salmon fillets from the refrigerator and allow them to come to room temperature before cooking.
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Mediterranean Beans and Salmon
Ingredients
- 4 salmon fillets, at room temp
- 300 g green beans ends trimmed
- 400 g cherry tomatoes canned
- 2 tablespoon olive oil
- 4 garlic cloves sliced
- 1 red onion small, sliced
- 1 tablespoon tomato paste
- 1 teaspoon oregano dried
- 1 sprig rosemary
- 100 g kalamata olives pitted
- 100 g greek feta
- Salt
- Pepper
Instructions
- Preheat oven to 200C.
- Bring a pan to medium heat with the olive oil then add the onions with a pinch of salt and sauté for 2 - 3 minutes until softened.
- Add the garlic and tomato paste and sauté for a further 2 minutes.
- Add the canned tomatoes, oregano and rosemary with another good pinch of salt and pepper. Bring to a simmer and simmer for 5 minutes.
- Add the green beans to a baking dish and pour the tomato mixture over the top along with the olives. Give this a light mix, cover with foil and bake for 15 - 20 minutes in the oven. If you're using skinless salmon you can add the salmon here too and bake all together.
- If you're using salmon with the skin on and want crispy skin, pat the skin dry with paper towel and salt the skin. Add olive oil to a cold pan and then the salmon, skin side down. Bringing the pan up to high heat with the salmon helps achieve a crispier skin. Fry on both sides until cooked.
- Once the beans are cooked and the salmon is done, top the beans off with some crumbled greek feta and a fresh squeeze of lemon. Serve with white rice and enjoy!
Nutrition
Food safety
- Cook to a minimum temperature of 165 °F (74 °C)
- Do not use the same utensils on cooked food, that previously touched raw meat
- Wash hands after touching raw meat
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooking food unattended
- Use oils with high smoking point to avoid harmful compounds
- Always have good ventilation when using a gas stove
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