Low-carb wild salmon and artichoke pan

Low-carb wild salmon and artichoke pan with wild salmon, artichoke hearts, green beans, lemon and garlic – fresh, aromatic and easy for every day.

At a glance

• Serves 2
• Prep time: 5 min
• Cooking time: 15 min
• Total time: 20 min
• Calories: 380 kcal per serving
• Protein: 32 g
• Fat: 22 g
• Carbs: 12 g

Ingredients

• 200 g wild salmon fillet
• 1 jar of artichoke hearts in brine or olive oil
• 150 g green beans
• 1 clove of garlic
• 1 red onion
• 1 tbsp olive oil
• Plenty of unwaxed lemon and sea salt

Method

You’ll need: frying pan · chopping board · knife · sieve

1. Pat the wild salmon dry. Drain the artichoke hearts, trim the green beans, slice the red onion into thin strips and chop the garlic.
2. Gently heat the olive oil in a wide frying pan. Soften the red onion and garlic briefly until fragrant.
3. Add the green beans to the pan and cook gently for a few minutes until tender-crisp. Add the artichoke hearts and season everything with sea salt.
4. Lay the wild salmon on top of the veg and let it cook gently over a low heat. Season with plenty of unwaxed lemon.
5. Cook a little longer, just until the wild salmon is cooked through but still juicy and the beans are tender but still have a slight bite.
6. Serve hot, with a little more unwaxed lemon squeezed over at the end.

Good to know

When you want an easy evening, this pan is just right. Fresh, bright in flavour and pleasantly hearty. The acidity of the lemon makes it all especially lively.

Swaps

Wild salmon fillet → Arctic char or trout (similar protein content, milder flavour, also omega-3 fats) Jarred artichoke hearts → fresh courgette or fennel (less processed, goes well with lemon) Green beans → green asparagus or broccoli (low-carb, with fibre and bite) Olive oil → avocado oil or ghee (heat-stable)

Allergens

Contains fish. Green beans should always be cooked thoroughly. In pregnancy, wild salmon that's cooked right through, with no translucent centre, is the safe choice.

Frequently asked questions

Which fats are in wild salmon?

Wild salmon mainly contains the long-chain omega-3 fatty acids EPA and DHA. It also has smaller amounts of monounsaturated and polyunsaturated fats.

What's interesting about artichoke hearts, nutritionally?

Artichoke hearts provide fibre and various bitter compounds as well as smaller amounts of potassium, magnesium and folate. The exact content depends a little on the variety and how they're preserved in the jar.

Can you eat green beans raw?

No, green beans shouldn't be eaten raw. They naturally contain substances such as phasin, which thorough cooking greatly reduces.

What does the lemon bring to this dish, nutritionally?

Lemon mainly provides vitamin C and organic acids. Here, both are mostly about the fresh flavour; there's a nutritional contribution, but it's usually not huge.

Does garlic suit sensitive digestion?

Not necessarily. Garlic and red onion contain FODMAPs, which can cause discomfort with a sensitive gut or IBS.

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