Chilli-crumbed salmon with creamy butterbean mash

I've been a bit sceptical about bean mash but I was wrong, very wrong. Nothing replaces actual mashed potato in my life but this is REALLY good, and of course beans are brimming with nourishment and you can whip up this creamy mash in ten mins and not have to peel a spud, if you're in a hurry. Anyway, this is a gorgeous combination of tasty salmon (actually I lied there because the fish in the picture is sea trout, but they're very similar) topped with chilli crumbs, on a bed of the creamy beans, with aside of samphire but you can use any green vegetable - peas are always a win.

Don't forget that salmon is an excellent source of omega 3 fatty acid which helps to balance your ratio of omega 3 and omega 6 to help manage inflammation and jeep your brain in tip top working order.
  • Serves
    1
  • Prep
    5 mins
  • Cook
    10 mins
  • Difficulty
    Easy
Ingredients
  • olive oil
  • 1 salmon or sea trout fillet
  • 1 free range organic egg, beaten
  • 3 tablespoons of fresh or panko breadcrumbs
  • large pinch of sea salt
  • very large pinch of chilli flakes
  • 400g tin of butterbeans
  • 3 dessert spoons of full fat creme fraiche
  • heaped teaspoon of butter
Instructions
Heat the olive oil til fairly hot but not smoking, you want to sear the salmon.

Put the salmon into the pan skin-side down and sizzle it robustly for a good few minutes, the skin should be golden and crispy. Flip it over gently, the crispy skin should keep it together nicely, and fry it on the flesh side util you can see from the side that it's virtually cooked through.

Place it on a grill pan and brush with beaten egg. Combine the breadcrumbs, chilli flakes and salt and press them onto the top of the salmon. Place under a medium grill and keep an eye on it so it doesn't burn

While it's grilling heat the butterbeans in their water until bubbling hot. Then drain the liquid and mash them like mad with a potato masher, adding the creme fraiche, butter and some sea salt to taste. The mash should be lovely and creamy.

When the salmon topping is nice and golden place it on a bed of the creamy mash and serve with green vegetables and a lemon slice.
Nutrition info
Salmon is very high in Vitamin B12, which is important for red blood cell production. A deficiency in B12 can result in a form of anaemia. B12 also helps to regulate production of a hormone called Homocysteine, an excess of which can lead to heart and blood vessel disease and stroke. Salmon is also a good source of Vitamin D, whose functions include bone health, blood sugar control and immunity. Many people are Vitamin D deficient – our bodies largely get it from sunlight with food being a secondary source.

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sobremesa
the time spent around the table after a meal, talking to the people you shared it with. time to digest and savour both food and friendship.

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