Crispy skin salmon fillets with bean mash and mango salsa

Most of you will know I am a HUGE fan of fish and particularly fresh salmon.

All of the fresh salmon sold in Australia is farmed in Tasmania. Unfortunately it is not as high in omega 3 fatty acids compared to wild salmon. This is because the fish farmers feed the fish grains, which are not a good source of omega 3. However wild salmon is not a sustainable source – so we really cant win! I choose fresh salmon and take an omega 3 supplement.

This recipe is from

Gluten free, Low GI, serves 4


Mango Salsa:
1 large mango, sliced
2 small Lebanese cucumbers, diced
1 small red chilli, deseeded and finely chopped
½ Spanish onion finely chopped
1 lime, juice only
½ bunch coriander, roughly chopped

2 400g cans cannellini beans, rinsed and drained (or use 1/2 cup of dried cannellini beans, soaked for 8 hours and boiled for 2)
50 ml water
1 tbsp baby capers, rinsed
2 cloves garlic, crushed
2 tbsp mint, fresh and chopped
pepper and salt to taste

4 150g fillets salmon, skin on
1 tbsp olive oil


Preheat the oven to 180C with a baking tray in the oven.
To make the salsa, combine all the ingredients together in a bowl and place in the refrigerator to cool.


Pat the salmon fillets dry using absorbent paper, then brush each fillet with olive oil and season with pepper and salt.

Heat a grill pan and place the salmon, skin side down on the pan and cook for 2 – 3 minutes. Turn the fish over and cook for another minute then transfer the fish on to the heated baking tray (skin side down) and place in the oven for a further 4 – 5 minutes.

While the salmon is cooking, heat the beans in a pan with the water, capers, garlic and fresh mint until the beans are soft and completely heated through. Season with black pepper and serve with the salmon and salsa and some steamed green vegetables.



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