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Pan seared salmon on pureed beans and sautéed kale
how to pan sear salmon, pan seared salmon, pan seared salmon recipe, pan seared salmon with skin 

Crispy Pan Seared Salmon with Puréed Beans and Sautéed Kale

5 from 2 votes
Prep Time :10 minutes
Cook Time :15 minutes
Total Time :25 minutes
Serves: 2

Ingredients

Pan Seared Salmon

  • 2 6 oz salmon fillets with skin on, scaled and dried
  • 1 tablespoon olive oil
  • 1/4 tsp salt more to taste (however, I usually add ¼ tsp for each salmon filet)
  • 1/4 tsp fresh crackled black pepper
  • Parsley finely chopped, for garnish

Puréed White Beans

  • 2 can 15 oz cannellini bean, drained and rinsed
  • 1 tablespoon olive oil
  • 1/2 cup vegetable or chicken broth more as needed
  • 2 garlic clove minced
  • 1 tbsp of heavy cream
  • 2 tbsp of grated parmesan cheese optional
  • 1/2 tsp of salt more to taste
  • black pepper to taste

Sautéed Kale with Garlic

  • 4 cups of chopped kale stems removed
  • 1 tablespoons olive oil
  • 2 garlic cloves minced
  • Salt and pepper to taste
  • 1/4 teaspoon red pepper flakes optional
  • Lemon juice to taste

Instructions

Prepare the Puréed White Beans

  • In a small pot, heat 1 tablespoon of olive oil over medium heat. Add the minced garlic and sauté for about 1 minute, until fragrant.
  • Add the drained and rinsed white beans and vegetable or chicken broth. Stir to combine and bring to a gentle simmer.
  • Transfer the beans to a blender and puree until smooth.
  • Then, return pureed beans back to the pot and add the parmesan cheese and heavy cream (and additional chicken stock for your preferred consistency).
  • Next, season with salt and pepper and keep warm.

Sauté the Kale

  • Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the minced garlic and sauté for about 1 minute, until fragrant.
  • Add the chopped kale to the pan, season with salt, pepper, and red pepper flakes (if using), and sauté until the kale is wilted and tender, about 3-5 minutes (but don't overcook the kale).
  • Squeeze a little lemon juice over the kale to deglaze the pan and stir the kale, ensuring to get any bits at the bottom of the pan. Then, remove the pan from the heat and set aside.

Cook the Salmon

  • Pat the salmon fillets dry with paper towels to ensure the skin crisps up.
  • Heat 1 tablespoon of olive oil in a non-stick or cast-iron skillet over medium-high heat.
  • Right before putting the salmon in the hot pan, season the skin side of the salmon with salt and pepper. This ensure the salt won't extract too much moisture from the fish prior to searing it.
  • When the pan is hot, add the salmon fillets, skin-side down. Press gently on the fillets with a spatula to ensure even contact with the pan. Cook for 4-5 minutes without moving the fish to allow the skin to become golden and crispy.
  • While the skin side is cooking, season the other side that is facing up with the remaining salt and pepper.
  • Flip the salmon and cook for another 2-3 minutes, or until the salmon reaches 145F or your desired level of doneness (it should flake easily with a fork).
  • Remove from the skillet and set aside.

Assemble the Dish

  • Spoon a generous portion of the puréed white beans onto each plate.
  • Top with a portion of sautéed kale.
  • Place the salmon fillet on top, skin-side up.
  • Garnish with finely chopped parsley and serve with lemon wedges on the side.

Notes

Tips on how to make crispy salmon skin are in the blog post. 
 

Nutritional Information

Calories: 423kcal (21%)Carbohydrates: 6g (2%)Protein: 26g (52%)Fat: 33g (51%)Saturated Fat: 7g (44%)Polyunsaturated Fat: 6gMonounsaturated Fat: 19gCholesterol: 75mg (25%)Sodium: 1040mg (45%)Potassium: 747mg (21%)Fiber: 2g (8%)Sugar: 1g (1%)Vitamin A: 4469IU (89%)Vitamin C: 41mg (50%)Calcium: 182mg (18%)Iron: 2mg (11%)