Salmon Butter Bean Ragout

Prep time: 10 min
Cooking time: 20 min
Serves: 2

Ingredients
Butter bean ragout

• 1 tbsp extra-virgin olive oil
• 1 small onion, finely diced
• 1 small carrot, finely diced
• 1 celery stalk, finely diced
• 2 garlic cloves, minced
• A small pinch of salt
• ½ tsp black pepper
• 1 tbsp tomato paste
• 1 can (400 g) crushed tomatoes
• 1 can (400 g) butter beans, drained and rinsed
• ½ tsp smoked paprika
• 1 tbsp fresh dill
• 5-6 kalamata olives, roughly chopped
• 1 tsp chilli flakes (optional)
• 1 lemon, juice and zest
• 1 tbsp fresh parsley, chopped

Salmon

• 2 salmon fillets, skin-on
• 2 tsp Dijon mustard, for coating

Yoghurt Sauce

• 3 tbsp low fat Greek yoghurt
• 1 tbsp fresh dill, finely chopped
• 1-2 tbsp lemon juice
• ½ garlic clove, grated

Method

1. Heat olive oil over medium-low heat in a wide pan.
2. Add the onion and sautée till fragrant.
3. Then, add the carrot, celery, garlic, and a pinch of salt. Cook gently, stirring often, 8-10 mins, until very soft and sweet with no browning.
4. Stir in tomato paste and cook 1-2 mins until slightly darker and fragrant.
5. Add crushed tomatoes, smoked paprika, olives, chilli, and black pepper.
6. Add a splash of water to loosen if needed.
7. Simmer gently, uncovered, 10-15 mins until cohesive and rich.
8. Stir in butter beans and cook 2-3 mins to warm through.
9. Remove about half the sauce and blend until smooth.
10. Stir the blended portion back into the pan to create a velvety texture.
11. Taste and add a squeeze of lemon juice if needed.
12. Finish by stirring in some fresh dill.
13. To prepare the salmon, pat it dry and coat the surface (except the skin) lightly with mustard. Air-fry until just cooked through and flaky (about 7-9 mins at 180ºC depending on thickness).
14. For the sauce, mix yoghurt, chopped dill, garlic and lemon juice until smooth.
15. To serve, spoon the tomato-butter bean sauce onto the plate, place the salmon on top, and finish with a generous dollop of yoghurt sauce, a squeeze of lemon juice, and a final scatter of dill.

Nutrition Per Serving:

Calories: 736kcal
Carbohydrates: 45g
Protein: 52g
Fat: 34g
Sugar: 17g
Sodium: 675.22mg
Fibre: 20g

The recipe is contributed by Ms Charlotte Mei, a nutritionist and digital content creator in collaboration with the Singapore Heart Foundation.