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One-Pan Seafood Skillet with Cannellini & Jammy Tomatoes
This nutrient-dense seafood skillet combines crispy-skinned king salmon, branzino, and tender shrimp with fiber-rich cannellini beans and juicy tomatoes. It's a one-pan powerhouse packed with omega-3s, high-quality protein, and gut-loving fiber, perfect for a healthy meal.
Ingredients
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1 branzino fillet, thawed
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1 wild king salmon fillet, thawed
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8 peeled black tiger shrimp, thawed
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1 tin salmon roe, thawed
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1 yellow onion, diced
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5 garlic cloves, roughly minced
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1 shallot, thinly sliced
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1 cup cannellini beans, plus a little of their liquid
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Up to 1 cup vegetable broth
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1 cup cherry tomatoes
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1 heaping tablespoon sun-dried tomatoes, finely chopped
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4 ripe tomatoes, juiced
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1 teaspoon extra-virgin olive oil
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1 teaspoon avocado oil
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½ bunch lacinato kale, chopped into 1-inch pieces
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½ teaspoon chili flakes
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2 sprigs rosemary
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Lemon zest, to taste
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Sea salt, to taste
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Fresh parsley leaves, to serve
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Crusty bread and butter, to serve (optional)
To serve
Directions
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1.Remove the thawed fish from the fridge. Pat the fillets dry with an unbleached paper towel, then season the flesh and skin generously with sea salt. Peel the shrimp and set everything aside.
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2.Heat the olive oil in a large skillet over medium heat. Add the onion, garlic, a pinch of sea salt, and the chili flakes. Cook until softened and fragrant. Add the cherry tomatoes and cook until they burst and turn jammy. Stir in the cannellini beans with a bit of their liquid.
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3.Juice the four tomatoes directly into the pan, leaving the skins behind. Add the sun-dried tomatoes and rosemary, and let the mixture simmer and reduce. Add vegetable broth as needed for a rich, spoonable consistency. Stir in the kale and cook until just wilted, then finish with fresh lemon zest.
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4.Nestle the shrimp into the tomato and bean mixture. Cook, turning once, until opaque and just curled. Remove from heat as soon as they're cooked through.
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5.
Meanwhile, heat the avocado oil in a separate skillet over medium-high heat. Once glossy and hot, add the fish skin-side down. Press gently with a spatula for the first few moments to keep the skin from buckling. Cook until golden and crisp, then remove.
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6.Place the fish into the warm mixture and let the residual heat gently finish the cook. Break the fish into large pieces so the tender flesh and crispy skin distribute throughout.
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7.To serve, top with fresh parsley and spoonfuls of salmon roe. Serve straight from the skillet, or with crusty toasted bread and butter for soaking up every last bit of the tomato and white bean broth.
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