One pan, 20 minutes and a fridge full of everyday staples. This baked salmon with tomatoes, broad beans and a zesty dill yoghurt is the midweek dinner that tastes like you tried much harder than you did.
There are nights when the idea of a sink full of pots is enough to send you straight to the takeaway menu. This is the recipe for those nights. Everything happens in a single ovenproof frying pan: the salmon is dusted in a smoky blend of fennel seeds, paprika and chilli, seared until golden, then nestled into a bubbling bed of garlicky tomatoes and mushrooms and finished in a hot oven.
Bright green broad beans go in for the last few minutes, and a cool, tangy dill and lemon yoghurt ties it all together. It’s light, packed with protein and omega-3s, and the kind of meal that leaves you feeling better than when you sat down. Proof that eating well doesn’t have to mean eating boring.
Baked Salmon, Tomatoes & Beans With Dill Yoghurt
Serves: 1 (easily doubled)
Prep time: 10 minutes
Cook time: 20 minutes
Ingredients
- 1 teaspoon fennel seeds, finely chopped or lightly crushed
- ½ teaspoon paprika
- ½ teaspoon chilli flakes
- 130g salmon steak or fillet
- Olive oil spray
- 1 medium lemon
- 1½ garlic cloves, thinly sliced
- 1 x 400g can diced tomatoes
- 150g mushrooms, thickly sliced
- 120g frozen broad beans
- 300g non-fat natural yoghurt
- 1 teaspoon dried dill (or 1 tablespoon chopped fresh dill)
- 100g baby spinach leaves, to serve
Method
- Preheat the oven to 220°C. Combine the fennel seeds, paprika and chilli flakes in a small bowl, then dust the salmon all over with the spice mix. Cut half the lemon into thin slices and set the other half aside for the dressing.
- Lightly spray an ovenproof frying pan with olive oil and heat over medium heat. Add the salmon and cook for 1½ minutes on each side, until browned but not quite cooked through. Transfer to a plate.
- Add the garlic to the pan and cook, stirring, for 1 minute. Add the lemon slices and cook, turning, for 1 minute more. Stir in the tomatoes and mushrooms and bring to a simmer.
- Sit the salmon on top of the tomato mixture, transfer the pan to the oven and bake for 5 minutes.
- Meanwhile, place the broad beans in a heatproof bowl, pour over boiling water and stand for 1 minute. Drain, then squeeze the bright green beans from their skins.
- Remove the pan from the oven (careful, the handle will be very hot) and gently stir the broad beans through the sauce. Return to the oven and bake for a further 5 minutes, or until the salmon is just cooked.
- While the salmon finishes, make the dressing: finely grate the zest of the remaining lemon half, squeeze the juice, and stir both through the yoghurt with the dill.
- Arrange the spinach on a plate, spoon over the tomato and bean mixture, top with the salmon and finish with a generous dollop of dill yoghurt.
Tips for the perfect baked salmon
- Don’t overcook it: Salmon is at its best when it’s still slightly translucent in the centre. It will keep cooking for a minute or two once it’s out of the oven.
- Double-peel the beans: Slipping broad beans out of their pale outer skins takes a minute but gives you a sweeter, more tender bean and that gorgeous emerald colour.
- Swap it up: No broad beans? Use frozen peas or edamame. Ocean trout or firm white fish work beautifully in place of salmon.
- Save the extra dressing: You’ll have dill yoghurt left over. Keep it in the fridge and use it on jacket potatoes, grain bowls or as a dip for crunchy vegies.
FAQ: Baked salmon with tomatoes and beans
What if I don’t have an ovenproof frying pan?
Cook the sauce on the stovetop in a regular pan, then tip it into a small baking dish, sit the salmon on top and bake as directed.
How do I know when the salmon is cooked?
Press gently on the thickest part: it should flake easily and look opaque on the outside, with a little blush of pink in the middle.
Can I make this for the whole family?
Yes. Simply multiply the salmon, mushrooms and broad beans by the number of people you’re feeding. One can of tomatoes will stretch to two serves; add a second can for four.
Is baked salmon healthy?
Salmon is a great source of protein and omega-3 fatty acids, and here it’s paired with vegetables, legumes and a non-fat yoghurt dressing for a light, nourishing dinner.
The Carousel thanks Fernwood Fitness for this recipe.
