Salmon Fingers with Mashed Potatoes and Green Beans

Flaky baked salmon strips cut into finger-sized pieces, served alongside creamy mashed potatoes made with lactose-free butter and tender steamed green beans. A simple, mild, protein-rich plate that works beautifully for picky eaters. The salmon bakes up golden and pulls apart easily with a fork, the potatoes are smooth and comforting, and the green beans add a fresh, crisp contrast. Everything comes together in under an hour, and the neutral flavors make it approachable for anyone learning to love fish.

By TasteBuds

Recipe details

Yield
4 people
Prep time
20 minutes
Cook time
30 minutes
Total time
40 minutes

Ingredients

  • 1½ lb salmon fillet, skinless, cut into finger-sized strips about 3 inches long and ¾ inch wide
  • 1 large egg, beaten
  • ¾ tsp salt (for salmon)
  • ¼ tsp black pepper, freshly ground (for salmon)
  • 1 tbsp olive oil (for drizzling on salmon)
  • 2 lb russet potatoes, peeled and cut into 1-inch chunks (about 4 medium potatoes)
  • 3 tbsp lactose-free butter (or regular butter if tolerated)
  • ¼ cup lactose-free milk (or any dairy-free milk alternative)
  • ½ tsp salt (for mashed potatoes)
  • 12 oz green beans, trimmed
  • ¼ tsp salt (for green beans)
  • 1 tbsp lactose-free butter (optional, for tossing with green beans)

Instructions

  1. Preheat your oven to 400°F (200°C).
  2. Peel 2 lb (900 g) russet potatoes and cut into 1-inch chunks. Place the chunks in a large pot and cover with cold water by about an inch. Add a generous pinch of salt. Bring to a boil over high heat, then reduce to a steady simmer. Cook for 15–18 minutes, until the potatoes are completely tender and break apart easily when pierced with a fork.
  3. While the potatoes are cooking, cut 1½ lb (680 g) skinless salmon fillet into finger-sized strips about 3 inches long and ¾ inch wide. Pat them dry with a paper towel.
  4. In a small bowl, beat 1 large egg.
  5. Season the salmon strips on both sides with ¾ tsp (4 g) salt and ¼ tsp (0.5 g) freshly ground black pepper.
  6. Dip each salmon strip into the beaten egg, coating it lightly, then place on a parchment-lined baking sheet, leaving a little space between each piece.
  7. Drizzle the salmon strips with 1 tbsp (15 ml) olive oil, using your fingers or a brush to spread it evenly over the tops.
  8. Bake the salmon for 12–15 minutes, until the edges are golden and the fish flakes easily with a fork. The strips should hold their shape but pull apart gently when you test one.
  9. While the salmon bakes and the potatoes finish cooking, trim 12 oz (340 g) green beans.
  10. Once the potatoes are done, drain them thoroughly and return them to the pot. Add 3 tbsp (45 g) lactose-free butter, ¼ cup (60 ml) lactose-free milk, and ½ tsp (3 g) salt. Mash with a potato masher or fork until smooth and creamy. Taste and adjust seasoning if needed. Keep warm, covered, off the heat.
  11. Fill a medium pot with about an inch of water and bring to a boil. Place the trimmed 12 oz (340 g) green beans in a steamer basket or colander that fits over the pot. Cover and steam for 5–7 minutes, until tender-crisp. You want them bright green and easy to bite through, but still with a little snap.
  12. Remove the green beans from the steamer, toss with ¼ tsp (1.5 g) salt, and if you like, 1 tbsp (15 g) lactose-free butter for a bit of richness.
  13. Plate the salmon fingers alongside a scoop of mashed potatoes and a pile of green beans. Serve immediately while everything is warm.