Creamy Salmon and Beans (1-Pan, High Protein, Ready in 20 Minutes)

This creamy one-pan salmon and beans recipe is one of my most-loved dinners—and for good reason. It went viral on social media and has been recreated by so many of you, with hundreds of rave reviews. I think I know why: it’s quick, comforting, and ticks all the boxes for a healthy midweek meal. You only need one pan, it’s ready in under 20 minutes, and it’s packed with everything your body needs—lean protein, fibre, and omega-3 healthy fats from the salmon.

This is the kind of meal that makes you feel great after eating. The light coconut cream adds a rich, velvety texture, while sun-dried tomatoes and garlic bring big flavour with minimal effort. Whether you’re trying to add more omega-3s to your diet, eat fewer refined carbs, or just want a balanced dinner that’s quick to make, this recipe is definitely one to keep in your weekly rotation.

Why This One-Pan Salmon Dish Is the Perfect Balanced Meal

This dish is the perfect meal because it ticks every box for a balanced, nourishing, and satisfying dinner—all made in just one pan:

• High in protein: Salmon provides complete, high-quality protein to support muscle health and keep you full for longer.
• Rich in omega-3 fats: As recommended by the NHS and U.S. National Institutes of Health (NIH), oily fish like salmon are a key part of a heart-healthy diet.
• High in fibre: Cannellini beans add plant-based protein and gut-friendly fibre, supporting digestion and stable energy.
• Packed with flavour: Sun-dried tomatoes, garlic, and creamy coconut milk create a delicious, comforting sauce with minimal effort.
• Low in carbs: A great choice if you’re looking to reduce refined carbs without missing out on satisfaction.
• Quick and easy: Ready in under 20 minutes with minimal washing up. Ideal for busy weeknights.

This is the kind of meal that makes healthy eating feel easy and enjoyable—one pan, loads of flavour, and everything your body needs in one go.

Why It’s So Good For You

This creamy one-pan salmon and beans recipe isn’t just delicious—it’s packed with nourishing ingredients that your body will love. Salmon is one of the best sources of omega-3 fatty acids, which are essential for heart, brain, and joint health. According to the NHS, we should aim to eat oily fish like salmon at least once a week, as these healthy fats can help lower the risk of heart disease.

Cannellini beans provide gut-friendly fibre and a boost of plant-based protein, helping you feel full and satisfied for longer. Spinach and garlic add an extra layer of nutrition, packed with antioxidants, iron, and immune-supporting compounds.

With lean protein, healthy fats, and fibre all cooked in one pan, this quick and easy dinner is a balanced, wholesome option that comes together in under 20 minutes.

Tips

• Don’t overcook the salmon: For juicy, flaky salmon, cook the fillets until just pink in the middle—remember they’ll finish cooking while the coconut cream simmers. This keeps the fish tender and prevents it from drying out.
• Use light coconut cream: Light coconut cream adds richness without being too heavy. You still get the velvety sauce texture but with fewer calories and saturated fats than full-fat versions.
• Drain and rinse the beans well: Canned beans are super convenient, but make sure to rinse them to remove excess salt and help the flavours come through better.
• Add the beans at the end: Cannellini beans are soft and don’t need long to heat up. Adding them at the end keeps them whole and creamy, not mushy.
• Boost the omega-3 content: You can swap salmon fillets with mackerel or trout—both oily fish that are rich in omega-3 fatty acids and heart-healthy fats.
• Make it your own: Stir through fresh herbs like dill or parsley before serving for a flavour lift, or add a squeeze of lemon to brighten the whole dish.
• Meal prep friendly: This creamy salmon and beans dish keeps well in the fridge, making it great for leftovers or make-ahead dinners.

Swaps

Salmon: You can use mackerel or trout for a similar omega-3 boost, or swap for chicken breast if you prefer a non-fish option (though it won’t have the same healthy fat content).
Coconut cream: Use single cream or crème fraîche if you’re not dairy-free. For a lower-fat option, try light coconut milk, but the sauce will be slightly thinner.
Cannellini beans: Butter beans or chickpeas work just as well. They’re high in fibre and add a creamy texture too.
Spinach: Swap with kale or Swiss chard—just chop finely and cook slightly longer as they’re a bit tougher.
Sun-dried tomatoes: Roasted red peppers or chopped cherry tomatoes can add a similar pop of flavour and colour.
Garlic and onion: Use garlic powder and onion powder if you’re short on time or fresh ingredients.

Storage

Fridge: Store leftovers in an airtight container for up to 2 days. Reheat gently in a pan or microwave until hot through—avoid overcooking the salmon to keep it tender.
Freezer: This recipe can be frozen, but the texture of the sauce may change slightly once defrosted. Freeze in portions for up to 1 month. Defrost in the fridge overnight before reheating.

More One-Pan Dinners

• Easy One-Pan Chicken & Rice
• One-Pan Marry Me Pasta
• One-Pot Tuscan Rigatoni
• One-Pan Asparagus & Peas Cod