Importance Score: 25 / 100 🔵
Fatty fish offer a vital intake of omega-3 fatty acids, crucial components of a balanced diet, as the human body does not synthesize these compounds naturally. Salmon, particularly, serves as an excellent means to incorporate beneficial fats that promote cardiovascular health, sustain skin integrity, and safeguard joints.
Combining salmon with additional wholesome foods can yield a satisfying meal that bolsters overall well-being and vitality. Beans, for instance, serve as a rich source of several essential nutrients, packed with fiber, protein, vitamins, and minerals. When paired with salmon, they create a highly nutritious dish that can be prepared swiftly, especially when combined using a single pan.
Fiscal Cooking: Budget-Friendly Salmon Recipe
A recipe shared by food photographer for a salmon and cannellini bean bake, created using one tray and ready in just 30 minutes.
The Financial Advantage of Salmon and Beans
With just five ingredients, Salem’s recipe caters to a balanced meal that is both swift and economical to prepare. Despite salmon’s cost, combining it with basic pantry staples enhances its affordability.
Cannellini beans are available at Sainsbury’s for 49p, courgettes for 58p at Waitrose, and lemons for 30p at Tesco, ensuring a hassle-free, yet sophisticated dish.
The beans “crisp up beautifully around the edges when roasted” and act as a “total flavour sponge” for the smoky and spicy harissa paste that she adds to the recipe.
The Harissa Advantage
A cornerstone in Tunisian, Moroccan, and Algerian cuisines, and traditionally crafted from red peppers, garlic, and olive oil, harissa is also abundant in antioxidants. Harissa paste intensifies the flavor profile, delivering a zesty, spicy kick that harmonizes beautifully with the dish’s other components.
How to Prepare Harissa Salmon and Cannellini Bean Tray Bake
Ingredients
- Salmon fillets
- Cannellini beans
- Courgettes
- A heaped tablespoon of harissa paste
- A lemon
- Olive oil
- Salt and pepper (to taste)
Preparatory Steps
Initiate the process by preheating your oven to 200°C. Introduce cannellini beans and courgette slices to an oven-safe tray, incorporating the harissa paste and ensuring even distribution.
Add a drizzle of olive oil and the juice of half a lemon, along with salt and pepper, mixing thoroughly. Bake in the preheated oven for fifteen minutes, stirring lightly before positioning your salmon fillets atop the beans and courgettes.
Top the salmon with additional harissa and some of the tray’s juices. Roast for a further fifteen minutes, until the salmon reaches a flaky consistency and the beans achieve a golden hue.
Top off the Tray Bake by presenting the dish in any medium of your choice and savour immediately.