Sheet-Pan Salmon with Cannellini Beans, Blistered Tomatoes and Olives

Why it works

Fatty fish delivers long-chain omega-3s (EPA/DHA) that lower triglycerides and blood pressure and reduce systemic inflammation, while extra-virgin olive oil supplies monounsaturated fat and polyphenols (oleocanthal, hydroxytyrosol) that improve LDL oxidation resistance and endothelial function. Cannellini beans add soluble fiber and resistant starch that feed short-chain-fatty-acid-producing gut bacteria and blunt post-meal glucose, and lycopene from cooked tomatoes contributes antioxidant capacity.

Ingredients

• 4 skin-on salmon fillets (about 5 oz / 142 g each)
• 2 cans (15 oz each) cannellini beans, drained and rinsed (about 3 cups)
• 2 cups cherry tomatoes
• 1/2 cup pitted kalamata olives
• 4 tbsp extra-virgin olive oil, divided
• 4 cloves garlic, thinly sliced
• 1 lemon (zest and juice)
• 2 tsp dried oregano
• 1/4 cup chopped fresh parsley
• Salt and black pepper to taste

Method

1. Heat oven to 425F (220C). On a large rimmed sheet pan, toss the cannellini beans, cherry tomatoes, olives, sliced garlic, oregano and 3 tbsp of the olive oil with a pinch of salt and pepper; spread in an even layer.
2. Roast the beans and tomatoes for 10 minutes, until the tomatoes begin to blister.
3. Pat the salmon dry, rub with the remaining 1 tbsp olive oil, season with salt and pepper, and nestle the fillets skin-side down among the beans.
4. Return to the oven and roast 10 to 12 minutes, until the salmon flakes at the thickest point and reaches 125-130F for medium.
5. Finish with lemon zest, a squeeze of lemon juice and the chopped parsley. Spoon the beans and pan juices around each fillet to serve.