Go Back
Seared salmon fillet with crisp skin on top of a white bean, tomato and feta salad in a ceramic bowl

Seared Mediterranean Salmon Bowl with White Beans

Skillet-seared salmon over a lemony white bean, cucumber, tomato and feta salad, ready in 40 minutes.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Main Course
Cuisine: Mediterranean
Calories: 201
Ingredients Method Notes

Ingredients
  

Salmon
  • 4 salmon fillets, skin-on x 170 g; patted very dry
  • 1 tbsp olive oil for searing
  • 1 tsp salt
  • 1/2 tsp black pepper
  • 1/2 tsp garlic powder
White Bean Salad
  • 2 cans cannellini beans (400 g each); drained and rinsed
  • 300 g cherry tomatoes halved
  • 1 cucumber medium (about 200 g); diced
  • 1/4 cup red onion finely diced
  • 1/3 cup kalamata olives (about 50 g); pitted and halved
  • 100 g feta cheese crumbled, added last
  • 1/4 cup fresh parsley chopped
  • 2 tbsp fresh dill chopped
Lemon Dressing
  • 2 tbsp olive oil
  • 2 tbsp lemon juice about 1 large lemon
  • 1 tsp lemon zest
  • 1 tsp red wine vinegar
  • 1 tsp dried oregano
  • 1 clove garlic minced
  • salt and pepper to taste

Method
 

Make the White Bean Salad
  1. Drain and rinse the cannellini beans well, then add them to a large mixing bowl.
  2. Add the cherry tomatoes, cucumber, red onion, olives, parsley and dill to the bowl.
  3. In a small bowl, whisk the olive oil, lemon juice, lemon zest, red wine vinegar, oregano, minced garlic, salt and pepper. Pour over the bean mixture and toss to coat.
  4. Fold in the feta last so it stays in cubes instead of breaking apart. Set the salad aside at room temp while you cook the salmon.
Sear the Salmon
  1. Pat the salmon fillets completely dry with paper towels. Season both sides with salt, pepper and garlic powder.
  2. Heat 1 tbsp olive oil in a 30 cm / 12-inch skillet over medium-high heat until it shimmers.
  3. Lay 2 fillets skin side down in the skillet, pressing gently with a spatula for the first 30 seconds so the skin makes full contact. Sear for 4 to 5 minutes until the skin is crisp and deep golden.
  4. Flip and cook 3 to 4 minutes more until the internal temperature reaches 145 F / 63 C and the flesh flakes easily with a fork. Transfer to a plate and repeat with the remaining 2 fillets, adding a little more oil if the pan looks dry.
  5. Let the salmon rest for 3 to 5 minutes off the heat before serving.
Assemble the Bowls
  1. Divide the white bean salad among 4 bowls. Top each with a salmon fillet, skin side up.
  2. Spoon any extra dressing from the bowl over the top, scatter with a little extra parsley, and serve with a lemon wedge on the side.

Notes

  • Bring salmon to room temp for 10 minutes before searing for even cooking.
  • Don't skip drying the fillets, wet skin never crisps properly.
  • Bean salad keeps improving in the fridge for up to 2 days.
  • Use a fish spatula to flip fillets cleanly without tearing the skin.