Cajun salmon with smashed potatoes and green beans
30 min · 38 g protein · 413 cals / serving
One sheet pan of crisp-edged smashed baby potatoes, blistered green beans and wild sockeye salmon in a smoky Cajun crust, glazed with honey and lime as it comes out of the oven, with a crunchy lime and cilantro slaw on the side. The potatoes start in the microwave, so the whole dinner takes half an hour.
Ingredients
- 1 1/3 lb baby potatoes red potatoes, small red or salad potatoes, left whole
- 1 tbsp olive oil, divided
- 3/4 tsp salt, divided
- 1/2 tsp black pepper
- 14 oz green beans, trimmed (a pre-trimmed bag saves time)
- 4 wild sockeye fillets (1 1/3 lb) sockeye salmon, skin on or off; frozen is fine, thawed
- 4 tsp cajun or creole seasoning, salt-free if you can find it
- 2 tsp honey
- 3 tbsp lime juice, about 2 limes, divided
Lime slaw
- 3 cups coleslaw mix cabbage, or finely shredded cabbage
- a small handful fresh cilantro, chopped
Steps
- Heat the oven to 445°F (450°F, 410°F fan) with a large sheet pan inside; it needs 12–15 minutes to get there. Put the potatoes in a microwave-safe bowl with a splash of water, cover and microwave on high for 7–8 minutes, until a knife slides in, and leave them covered until the oven is hot.
- Tip the potatoes onto the hot pan, press each one flat with the bottom of a glass to about 1/2 inch, drizzle with 2 teaspoons of the oil and season with half the salt and the pepper. Roast for 5 minutes.
- Meanwhile toss the green beans with a little of the remaining oil and a pinch of salt, and rub the salmon with the rest of the oil, the Cajun seasoning and the last of the salt. Flip the potatoes, push them to the edges and roast the beans in the middle for 2 minutes, then add the salmon and roast 8–10 minutes more (10–12 for thick farmed fillets), until the potatoes are crisp and the salmon flakes and reads 145°F. If your pan is smaller than a half sheet (33 × 46 cm), roast the beans and salmon on a second pan so nothing steams.
- Stir the honey with 1 tablespoon of the lime juice and brush it over the hot salmon as soon as it comes out.
- Toss the coleslaw mix and cilantro with the rest of the lime juice and a pinch of salt, and serve it on the side. Best eaten straight away, while the potatoes are crisp.
Good to know
No Cajun seasoning?
Mix 2 teaspoons smoked paprika, 1/2 teaspoon each of garlic powder, onion powder, dried oregano and dried thyme, and 1/4 teaspoon cayenne. Shop blends vary a lot in salt, so if yours is salty, leave out the salt on the salmon.
Can I make it milder for children?
Most Cajun blends are smoky rather than hot, but cayenne-heavy ones bite. Season one or two fillets with smoked paprika and garlic powder only, and they still get the honey glaze.
Can I use farmed salmon?
Yes, it is richer and the most common salmon in the shops, at about 54 instead of 65. Thick farmed fillets may need 2 minutes longer.
Per
- Calories
- 99
- Protein
- (38%)
- 9 g
- Fat
- (26%)
- 3 g
- Carbohydrates
- (37%)
- 10 g
- of which sugar
- 2 g
- Fiber
- 2 g
- Sodium
- 199 mg
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Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 1650 kcal goes into the pot and 1951 g of ingredients comes out as about 1670 g of food: 99 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.