Salmon and White Bean Skillet with Spinach and Mushrooms
Ingredients Knolling 1:1
434
Calories
36g
Protein
30g
Carbs
21g
Fat
Seared salmon over garlicky white beans, mushrooms and wilted spinach, finished with lemon.
Kcal 434 · Protein 36 g · Carbs 30 g · $ 4.00 per serving
Protein 36g · Carbs 30g · Fat 21g
10 min
Prep
15 min
Cook
$ 4
Per Plate
434
Calories
What You Need
One plate is the amount the calories and protein above are for.
- 4 oz salmon, patted dry and whole
- 1/2 cup cooked white beans, rinsed
- 2 cups spinach, rinsed
- 1 cup mushrooms, sliced
- 1 tsp olive oil
- 2 cloves garlic, minced
- 1 lemon, halved
- 8 oz salmon, patted dry and whole
- 1 cup cooked white beans, rinsed
- 4 cups spinach, rinsed
- 2 cups mushrooms, sliced
- 2 tsp olive oil
- 4 cloves garlic, minced
- 2 lemon, halved
- 16 oz salmon, patted dry and whole
- 2 cups cooked white beans, rinsed
- 8 cups spinach, rinsed
- 4 cups mushrooms, sliced
- 4 tsp olive oil
- 8 cloves garlic, minced
- 4 lemon, halved
- 24 oz salmon, patted dry and whole
- 3 cups cooked white beans, rinsed
- 12 cups spinach, rinsed
- 6 cups mushrooms, sliced
- 6 tsp olive oil
- 12 cloves garlic, minced
- 6 lemon, halved
- 32 oz salmon, patted dry and whole
- 4 cups cooked white beans, rinsed
- 16 cups spinach, rinsed
- 8 cups mushrooms, sliced
- 8 tsp olive oil
- 16 cloves garlic, minced
- 8 lemon, halved
Before You Start
Rinse the beans and spinach, slice the mushrooms and mince the garlic before the salmon goes in.
How To Make It
- Warm the olive oil in a skillet over medium high heat, about 1 minute, until it shimmers.
- Lay the salmon in skin side down and sear 4 to 5 minutes, then turn and cook 2 to 3 minutes more, until it flakes and reaches 145°F in the center; move it to a plate.
- Add the mushrooms to the pan and cook 4 to 5 minutes, stirring once or twice, until browned and tender.
- Lower the heat to medium, add the garlic and cook about 30 seconds, until fragrant.
- Add the white beans and spinach and cook, stirring, 2 to 3 minutes, until the spinach wilts and the beans are hot.
- Squeeze in half the lemon, spoon the vegetables and beans onto a plate, top with the salmon and serve with the other half.
Fix It: Beans dry in the pan? Add a splash of water and stir for 30 seconds.
Air Fryer
- Heat the air fryer to 380F.
- Add the ingredients you would cook on the stove or in the oven in a single layer, without crowding the basket.
- Cook for about 15 minutes, shaking the basket halfway, until cooked through and lightly crisp.
- Let it rest a minute, then finish and plate the dish as written in the steps above.
Nutrition Per Serving
- Calories434
- Protein36g
- Carbs30g
- Fat21g
- Fiber10g
- Sodium113mg
Bonus Benefits
- Heart Health
- Eating Well
Reported to quietly support, as I've found in my research.
Chef's Wisdom:
Salmon: omega 3 fats, reported to support a healthy heart.
White Beans: soluble fiber, reported to help lower LDL cholesterol.
Salmon: omega 3 fats, reported to support a healthy heart.
White Beans: soluble fiber, reported to help lower LDL cholesterol.
Tools For This Recipe
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