Black & White Salmon served on a bed of Cannelini Bean Mash

Salmon is a favourite amongst many of you out there so we just had to share this simple, yet very impressive dish! Black and white sesame seeds add fantastic colour as well as a yummy nutty flavour and crunchy texture. The bean mash is like a healthy version of creamy mashed potato, with delectable garlicky goodness. The greens are so tasty you’ll be able to fool any veggie skeptics out there to eat every last bite!



  • 2 salmon fillets , skinless
  • 2 teaspoons sesame oil
  • 3 tablespoons coconut oil
  • Salt & pepper, to taste
  • 3  tablespoons white sesame seeds
  • 3 tablespoons black sesame seeds


  • 2 Garlic cloves, sliced to strips
  • 1 bunch of asparagus, lightly steamed
  • 1 bok choy, chopped coarsely
  • 2 tablespoons soy sauce
  • 1 teaspoon rice vinegar
  • 1 teaspoon maple syrup
  • 1 tablespoon finely chopped coriander, garnish

Cannellini Bean Mash

  • 1 small red onion, thinly diced
  • 2 garlic cloves, crushed
  • 1 teaspoon ground cumin
  • 1 x 400g cans cannellini beans, rinsed and drained
  • 1 cup of vegetable stock
  • 1 tablespoon olive oil
  • 1 teaspoon of finely grated lemon rind


  1. If the salmon is refrigerated, allow it to sit on the counter about 30 minutes to get the chill off.
  2. Heat the oil in a medium saucepan over medium heat, add the onion and sauté for 2 minutes. Add garlic, cumin and lemon rind and cook, stirring for 30 seconds or until aromatic.
  3. Add the beans and stock, and bring to the boil, then simmer uncovered, for 10 mins. Mash roughly with a potato masher or food processor, adding a little water or more stock if the mash seems too dry.
  4. Mix sesame seeds and place on a small flat plate. Drizzle a few drops of oil on each salmon fillet and rub to coat the surface of the fish. Place salmon rounded side down in the sesame seeds and press gently to adhere. Remove salmon fillets to a clean plate or waxed paper until ready to cook. Discard any leftover sesame seeds from the plate, as they have touched raw fish and cannot be saved.
  5. Heat a non-stick pan over medium heat with about 1 tablespoon of coconut oil. Sauté the garlic for 30 seconds, add the bok choy and mix for 30 seconds. Then add the asparagus and mix for 2 minutes finish with the soy sauce, rice vinegar and maple syrup. Set aside in a bowl.
  6. In the same pan add 1-2 tablespoons of coconut oil. When hot, place salmon filets sesame side down. Cook until sesame seeds are golden and a crust has formed. Gently turn the salmon over and turn heat to low. Cook salmon just a few minutes longer. It will be firm to the touch but still a little translucent in the centre. Timing will depend on the thickness of your fillets, between 5-7 minutes .

To serve

Divide the mash between 2 plates, add the greens and place salmon on top. Drizzle over with the soy maple sauce (the greens were cooked in). Sprinkle with black pepper, salt and coriander. Add a lemon wedge to each plate and serve.


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