Seared Salmon with Garlicky White Beans and Spinach

Crisp-skinned salmon over white beans warmed in olive oil with garlic and wilted spinach. One skillet, twenty-five minutes, and it plates like a bistro dish.

Serves 225 minutes mediterraneananti-inflammatoryhigh-proteinquick

• ✓Salmon is one of the richest everyday sources of omega-3 fats.
• ✓White beans bring plant protein and fiber.
• ✓Spinach is a leafy green with folate, vitamin K and iron.
• ✓Finished with extra-virgin olive oil, the backbone fat of the Mediterranean pattern.

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Ingredients

• •2 salmon fillets (about 6 oz / 170 g each), skin on
• •3 tbsp olive oil
• •3 cloves garlic, sliced
• •1 can (15 oz / 400 g) white beans, drained
• •5 oz / 140 g baby spinach
• •½ cup / 125 ml chicken or vegetable stock
• •juice of ½ lemon
• •½ tsp chili flakes
• •salt and black pepper

Method

1. Pat the salmon very dry and salt the skin. Sear skin-down in 1 tbsp oil over medium-high, 6–7 minutes without moving, until the skin releases on its own.
2. Flip for 1–2 minutes, then rest on a plate.
3. In the same skillet, warm the remaining oil with the garlic and chili flakes until just golden. Add beans and stock; simmer 3 minutes, crushing a few beans against the pan.
4. Fold in the spinach until wilted; season and add the lemon.
5. Salmon back on top, skin up so it stays crisp.

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Educational information, not medical advice. Consult a qualified professional before changing your diet, especially with a medical condition, pregnancy, or medication. Full disclaimer.