This blackened salmon with white bean puree recipe looks complex but is rather easy to make. Perfect for nights when you’re looking for something flavorful and healthy to eat. This blackened salmon recipe will add a little spice to your week. Serve with curry roasted cauliflower and a simple white bean puree. This easy salmon recipe is a winner.

Blackened Salmon with White Bean Coconut Milk Puree – Healthyish Foods

About this salmon recipe

For this blackened salmon recipe, I made a homemade blackened spice rub. It’s loaded with delicious herbs and spices that you most likely already have on-hand. What’s great, is that you can use this spice rub on a variety of protein. Try it on grilled chicken, shrimp or tofu for a fun and flavorful dinner.

How to pan sear salmon

Remove the salmon from the refrigerator and let it rest for 10-15 minutes. I like to use Scottish salmon or Atlantic salmon since they both are fattier than say sockeye salmon. The fat renders off when cooking and leaves behind a super juicy, tender salmon fillet.

Be sure to remove the pin bones, and pat the fillet dry using a paper towel. I like to leave the skin-on, but you can remove it if you prefer. If you do leave it on, you have the option to score the skin. Scoring simply means that you cut a few small slits in the fish skin to prevent it from buckling in the hot pan. This step is optional.

Dust the salmon with a healthy amount of the blackening spice rub. Be sure to press it firmly into the fish. Heat a non-stick skillet over medium heat. Right before you add the seasoned salmon, be sure drizzle it with olive oil. Place the prepared salmon in the pan meat side down. Sear the fish for 5-6 minutes on each side. If it’s getting too dark, simply reduce the heat. This will give you a medium-well temperature on the fish. Cooking time will vary with thickness of your salmon fillet.

Since this blackened salmon recipe includes the curried cauliflower and the white bean coconut milk puree, the only other item you may want to consider adding is a small salad to start. My avocado tomato salad would be great, but for a lighter option, my simple salad is always a good idea.

Storage

Store any leftovers in an airtight container in the refrigerator for three to four days. Reheat in the microwave until heated through. This recipe make four light dinner servings. Please see below for nutritional information.

Blackened Salmon with White Bean Coconut Milk Puree – Healthyish Foods
Blackened Salmon with White Bean Coconut Milk Puree – Healthyish Foods

Blackened Salmon with White Bean Coconut Milk Puree

Yield: 4 servings
Prep Time: 25 minutes
Cook Time: 20 minutes
Total Time: 45 minutes
This blackened salmon with white bean and coconut milk puree recipe looks complex but is rather easy to make. Perfect for nights when you’re looking for something flavorful to eat. This blackened salmon recipe will add a little spice to your week.
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Ingredients

White Bean Coconut Milk Puree

  • 2 cans navy beans, rinsed and drained
  • 1 can coconut milk, 5.5 ounce can
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • 2 cloves garlic, minced
  • 1 tablespoon lemon juice, fresh squeezed
  • 1 tablespoon butter

Curry Roasted Cauliflower

  • 1 head cauliflower florets, rinse, remove the stems
  • 2 tablespoons olive oil
  • 1 teaspoon yellow curry powder
  • ½ teaspoon salt
  • ½ teaspoon black pepper

Blackened Salmon

  • 1 pound Scottish salmon, skin on, remove pin bones
  • 1 teaspoon oregano
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  • ¼ teaspoon cayenne pepper
  • ¼ teaspoon paprika
  • 2 tablespoons olive oil

Equipment

  • baking tray
  • skillet
  • sauce pot
  • food processor

Instructions 

  • Preheat the oven to 400 degrees.
  • Spray a baking tray with cooking spray and set it aside.
  • Grab the food processor and add the navy beans, coconut milk and garlic. Blend until smooth.
  • Next, you’ll add the bean mixture into a sauce pot and reduce it over medium heat. Add the lemon juice salt and pepper. Stir well. The puree will begin to reduce as it simmers over low heat.

Prepare the cauliflower:

  • Drizzle the cauliflower florets in olive oil, yellow curry powder, salt and pepper. Massage the florets using your hands to make sure they are evenly coated.
  • Bake at 400 degrees for 25-30 minutes. It may take longer depending on the size of your florets. Mine were rather small.

Prepare the salmon:

  • In a small mixing bowl, combine the oregano, garlic powder, onion powder, salt, pepper, cayenne, and paprika. mix well.
  • Dust the prepared salmon with the blackening spice rub. Steps on how to prepare the salmon listed above.
  • Next, drizzle the seasoned salmon with olive oil and place it meat side down in a hot non-stick pan.
  • Sear the fish for 5-6 minutes on each side. This will give you a medium-well temperature. Cooking time will vary based on the thickness of your fish.
  • Once cooked, remove from the pan and set aside.

Assemble your platter:

  • Spoon some of the white bean puree on the bottom of your plate. Top with some of the flaky blackened salmon and curry roasted cauliflower. Serve hot.

Nutrition

Serving: 1serving, Calories: 511kcal, Carbohydrates: 6g, Protein: 25g, Fat: 45g, Saturated Fat: 23g, Polyunsaturated Fat: 5g, Monounsaturated Fat: 14g, Trans Fat: 1g, Cholesterol: 70mg, Sodium: 961mg, Potassium: 819mg, Fiber: 1g, Sugar: 1g, Vitamin A: 212IU, Vitamin C: 4mg, Calcium: 52mg, Iron: 5mg
Course: Main Course
Cuisine: American
Calories: 511